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Full Body S&C

LOAD: 15

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

Ignore the title. Still adding new sessions. Week off coming up.

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 15 (40kg)
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

PACE

Cardio – good, Dead Bugs with 10kg is very tough, Hip Thrusts – machine busy so I used a 10kg Medicine Ball, Plank – good, Flutter Kicks – strong, Seated Row – good, Lat Pulldown – strong, Shoulder Press – getting comfortable with the weight, could possibly increased the weight but drop the reps to see how I get on, Chest Press – good, Bicep & Tricep Curls – good
Mark Dunn
Great work Mark, I’ve tweaked the shoulder press for next time. If you wanted to do your gym work during your week off that is fine. I’m on Day 2 of my week off and already keen to do something 😂
simon-linklater

Coach Simon