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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.

Hopefully the leg is feeling better? If not I would perhaps ditch all the leg exercises and focus on core and arms.

Split Squat 2 x 6 (6kg)
Plank 2 x 50 Secs
Tricep Dips Dumbbells 2 x 12 (6kg)
Russian Twist 2 x 22 (6kg)
Bent Over Row 2 x 12 (6kg)
Hundreds 2 x 20
Squats 2 x 10 (10kg)
Dumbbell Swings 2 x 12 (6kg)
Wall Sits 2 x 55 Secs
Tib Raises 2 x 12
Single Leg Glute Bridge 2 x 12
Shoulder Press 2 x 7 (6kg)
Calf Raises 2 x 12
simon-linklater

Coach Simon

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Right… got this done but with a lot of tweaks! Legs are fine for these exercises, and core is fine. Elbows are still not okay so I skipped the arm ones- I also felt like I was cheating on Russian twists as I only used 2kg weights because of my elbows… I also changed plank on recommendation of physio… she told me to soften my elbows, raise my hips, and transition between knees bent and straight… so a more dynamic plank. She also tweaked my heel lifts which was helpful. I have to massage shin (but she’s happy for me to run on it!😁) and use a spiky ball under my foot, and massage my forearms to fix elbows… so I’ll make sure I do everything she said to be at my best!
Anna Baker
Lots of interesting feedback from the physio and she’s definitely the person to follow in terms of S&C. Let me know if you want me to edit this routine so it matches what you are doing. I’m happy to do that. I don’t like the idea I’m posting stuff that you’re not able to do. So if you wanted to drop me a DM with your current routine I can tweak this. But great job Anna and sounds positive in terms of the niggles.
simon-linklater

Coach Simon