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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.

Exercise Bike 15 Mins
Skipping 4 x 15s
Plank With Leg Raise 2 x 60s
Squats 2 x 12 (12)
Dumbbell Swings 2 x 12 (10)
Dead Bugs 2 x 12 (8)
Split Squat 2 x 12 (8)
Bicep Curls 2 x 10 (8)
Reverse Lunge & Rotation 2 x 10 (4kg)
Tricep Dips Dumbbells 2 x 10 (10)
Box Step Up 2 x 12 (12)
Farmers Walk 2 x 70s (12)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Did everything apart from the lunges. I tried the split squats this week but with 6kg weights and the calf seems to have held out okay. I’ll drop you a note after the next S&C on which ones could be adjusted.
Rebecca Richardson
Fabulous. So pleased we seemed to have come through this. I think perhaps looking back whilst creating your next plan, we pushed a little too hard and that may have caused the calf niggle. So the level going forward is back to the previous plan, where you will still making improvements and running well, but perhaps not overdoing it. That’s not to say you can’t push on beyond that, especially if the marathon is on the table, but I feel we may have found the right level and consistent training wins every single time. Well done Rebecca.
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Coach Simon