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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.

Some changes here and more focus on the strength with less cardio. We can always add that with more running. If you wanted to swap the warm up from Stairmaster to 10 mins on the bike, that is fine also.

Stair Master 5 Mins
Leg Press 2 x 12 (70)
Seated Row 2 x 12 (40)
Chest Press 2 x 10 (25)
Goblet Squat 2 x 10 (10)
Single Leg Deadlift 2 x 8 (6)
Hamstring Curls 2 x 12 (30)
Cable Torso Rotation 2 x 12 (10)
Side Planks 2 x 45s
Calf Raises 2 x 10 (5)
Dead Bugs 2 x 10 (2)
Reverse Lunge 2 x 10
Hip Thrusts 2 x 10 (20)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Good session. Nice to have a structured session again.
Sue Mann
Excellent work Sue. Glad the changes were ok. Great to have you back on a plan.
simon-linklater

Coach Simon