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Full Body Gym Workout

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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.

Exercise Bike 10 Mins
Stair Master 12 Mins
Farmers Walk 2 x 90s (16kg)
Clam Shells 1 x 10
Side Lunges 2 x 12 (8kg)
Leg Press 3 X 8 (100kg)
Quadruped Hip Extension 1 x 10
Forward Lunge and Rotation 2 x 5 (4kg)
KettleBell Swings 2 x 14 (20kg)
Squats 2 x 10 (16kg)
Split Squat 2 x 10
simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Cardio – good. Farmers Walk (Following last weeks advice from the PT I dropped the weight to 12kg so I could pull my Shoulders Back and did 120 seconds) less pressure on my wrist, felt it in my Shoulders and Arm Muscles, Clam Shells – good, Side Lunges – good, Leg Press – good, Quadruped Hip Extension – okay, Lunges – fine, Kettlebell – good, Squats – feel this in my Hamstrings, Split Squats – a bit wobbly on a few but completed each set without having to stop.
Mark Dunn
Brilliant work Mark, as always. Love the fact you’ve are so consistent with these and I think it’s a big reason you’ve run injury free (touch wood) for so long.
simon-linklater

Coach Simon