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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.

Whilst the hamstring is an issue I’m still wary of adding in a 2nd session. But getting some dumbbells, perhaps 5 & 10kg would be a good progression (5kg might be a touch light for you).

Step Ups 60 Secs
Russian Twist 2 x 15
Wall Sits 2 x 70 Secs
Split Squat 2 x 15
Press Up 2 x 15
Hip Abduction Isometric 2 x 10
Squats 2 x 22
Plank 3 x 60 Secs
Forward Lunge and Rotation 2 x 15
Single Leg Calf Raises 2 x 12
Single Leg Deadlift 2 x 15
Side Planks 2 x 30 Secs
simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

2

RPE

PACE

As per plan, now upgraded to include a 10kg weight 😁
Adam Judd
ah brilliant, leave that with me an i’ll update the session accordingly. Well done Adam.
simon-linklater

Coach Simon