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Gym Workout

Focus on good form. Keep the recoveries to 60 secs and let me know once any exercise feels comfortable.

Extra flutter kicks and weight on the Lat Pulldown as suggested

Cross Trainer 10 Mins
Rowing Machine 5 Mins
Dead Bugs 2 x 8 10kg)
Hip Thrusts 2 x 10 (7.5kg)
Plank 3 x 60
Flutter Kicks 2 x 50
Seated Row 3 x 12 (50kg)
Lat Pull down 2 x 12 (45kg)
Shoulder Press 2×15 (17.5kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×10 (15kg)
Tricep Dips 2×15 (7kg)
simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

N/A

PACE

Cardio – good, Dead Bugs – fine, Hip Thrusts – okay, Plank – pushes me, shoulders sore from Dead Bugs, Flutter Kicks – okay with additional reps, Seated Row – the extra weight pushes me but no issues, Lat Pulldown (45kg is too much 🤔 at present) can you please change this to 40kg x 2 x15, Shoulder Press – 1st set strong, 2nd set had to dig in but completed without any breaks, Chest Press – strong, Bicep & Tricep Curls – challenge me.
Mark Dunn
Great work Mark. I’ve changed the Lat Pulldown back and made a note on the spreadsheet not to change that again until advised. So that feedback really helps. Excellent start to the new week.
simon-linklater

Coach Simon