Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Box
- Kettlebell
- Swiss Ball
- Smith Machine (You can use a squat rack if your gym doesn't have one of these)
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Heels elevated full depth squat (3 x 8)
- Bulgarian split squat and pause (2 x 12 each side)
- Single arm KB swing to squat jump (3 x 20/8)
- Swiss ball hamstring curl into bridge (3 x 10/10 each side)
- Smith Machine single leg calf raise (3 x 12 each side)
Weeks 5 - 8
- Heels elevated full depth squat (3 x 8)
- Bulgarian split squat and pause (2 x 12 each side)
- Single arm KB swing to squat jump (3 x 20/8)
- Swiss ball hamstring curl into bridge (3 x 10/10 each side)
- Smith Machine single leg calf raise (3 x 12 each side)
* Sorry about the background noise in the gym
