Loading...

Full Body Gym Workout

LOAD: 15

Focus mainly on legs & core. 4-5 leg exercises, 3 core and a couple of upper body exercises would make up a well rounded session. Take advantage of the gym equipment if you can.

See how the legs feel after the race. You could always move this forward a day if need be.

Exercise Bike 10 Mins
Stair Master 10 Mins
Farmers Walk 2 x 80s (16kg)
Clam Shells 1 x 10
Side Lunges 2 x 10 (8kg)
Leg Press 3 X 8 (100kg)
Quadruped Hip Extension 1 x 10
Forward Lunge and Rotation 2 x 5 (3kg)
KettleBell Swings 2 x 12 (20kg)
Squats 2 x 12 (14kg)
Split Squat 2 x 8
simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

N/A

PACE

Cardio – good, Clam Shells – good, Side Lunges – okay, Leg Press – comfortable, Quadruped Hip Extension – good, Forward Lunge – tougher on my right side, Kettlebells – strong, Squats – good, Side Lunges – okay
Mark Dunn
Excellent job. I’m going to start making a few tweaks myself. Only minor ones to reps/weights, if they ever feel too challenging let me know and we can revert back. I may experiment and chuck in the odd new exercise but I’m wary the fact they might not be possible with your hernia, so keep the feedback coming and let me know if I ever put in something that isn’t do-able. Well done Mark.
simon-linklater

Coach Simon