Training Plans & Runs | Gym Workout

If the hip is still hurting then adjust this and take some precautions. Exercises like the heavy squats and lunge are the ones which could make it worse.

Lat Pull down	3 x 10 (35kg)
Squats	3 x 10 (50kg)
Chest Press	3 x 10 (35kg)
Hip Thrusts	3 x 10 (50kg)
DeadLift	3 x 10 (50kg)
Step Ups	3 x 10 (9kg)
Leg Curl	3 x 10 (35kg)
Ab Crunch	3 x 10 (53kg)
Bent Knee Calf Raises	3 x 10 (40kg)
Forward Lunge and Rotation	3 x 10 (7kg)

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

I must admit, I really did not wanna do that when I finished work, but I bought a bottle of coke at the train station to give me a little sugar boost and I told myself to get my arse down there and get it done. I was really determined to start the week off the right way. It actually turned out to be a great session. Out of my 2 S&C sessions of the week, that is definitely the harder one, but that’s the most comfortable that it’s felt since my plan started. Squats, deadlifts, hip thrusts, pull downs, chest press and calf lift can all be moved up a weight. Feeling strong💪🏼

Joe Cruttenden

It’s always that mental battle we have with ourselves. Happens all the time, not just with running but so many things in life. The more often we can come out on top, like you did here, the better our lives will be. So great work Joe. I’ve added a few extra reps for now to all those exercises, partly due to the concern last week you had that niggle. If they still all feel comfortable next week then I’ll add some more weight too.