Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets of the first exercise before moving onto the next exercise, not to be done as a circuit. Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Kettle Bell
- Trap/HEX Bar
- Box/Swiss Ball
Weeks 1 - 4
- Single leg RDL to clean - 2 x 12 each side
- Overhead reverse lunge into high knee - 2 x 12 each side
- Split stance trap bar deadlift - 2 x 12 each leg
- Repeated high bar step up - 2 x 12 each side
- Split squat front squat - 1 x 12 each side
- Box/Swiss ball hamstring curl into bridge - 2 x 8
Weeks 5 - 8
- Single leg RDL to clean - 2 x 12 each side
- Overhead reverse lunge into high knee - 2 x 12 each side
- Split stance trap bar deadlift - 3 x 12 each leg
- Repeated high bar step up - 3 x 12 each side
- Split squat front squat - 2 x 12 each side
- Box/Swiss ball hamstring curl into bridge - 2 x 8
