12 Week Power Hike Program

Weight Session for Hiking team 2014
The program is designed for Leg POWER. It assumes you will come and train at Intoyou, however we can modify it for other gym’s or training situations.
Try to preform the exercise in the order they are written.
Warm up in the regular way on vibration, or with 5 mins of cardio e.g Bike or Rower
Perform 1 x weekly
Week 1-3
Exercise.                                                                                                                                                 Weight   /Sets    /Reps.                                                 
1. Plate Lunge & Step Up  
Power Plate Lunge

Power Plate Lunge

Power Leg Session 003

                                                                                                                     
 2. Roman dead lift With barbell

Power Plate DeadLifts

Power Plate DeadLifts

                  

 
 3. Plate Barbell Squats

Power Plate Wide Squats

Power Plate Wide Squats

                      

 
 4. Plate bridge (Option to lift one Leg)
Power Plate Bridge (Optional to lift one Leg)

Power Plate Bridge (Optional to lift one Leg)

 
5. Fitball Hamstring Curls
Fit ball Hamstring Curls

Fit ball Hamstring Curls


6. Mountain Climbers
Power Plate Mountain Climbers

Power Plate Mountain Climbers

 
 7. Power Plate Side Hover
Power Plate Plank

Power Plate Plank

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