Loading...

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.

Moved these around this week to get more recovery.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
Bicep Curls 3 x 10 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

4

ENJOYMENT

4

RPE

PACE

Keeping these regular, I have found a gym where I am staying in Thailand but Malaysia will be a few bodyweight exercises only. Still feeling the fatigue from the increased load but with 2 weeks break I’m happy to keep pushing
Paul Lambert
Well done Paul. To be honest don’t put pressure on yourself whilst you are away. Do what you can. If you can get the workouts done, great, but I wouldn’t want them to feel like a chore or spoil any of your trip. You’re due a week off anyway in between plans.
simon-linklater

Coach Simon