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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.

The minute any feel too easy, add on a few extra reps and then let me know so I can tweak them.

Step Ups 90s
Standing Long Jump 1 x 5
Hop n Stick 1 x 10*
Split Squat 2 x 10
Single Leg Calf Raises 1 x 10 (5)
Bicep Curls 2 x 15 (5)
Press Up 2 x 12
Bent Over Row 2 x 10 (5)
Goblet Squat 2 x 8 (5)
Side Lunges 2 x 10
Wall Sits 2 x 45s
Tricep Dips Bodyweight 2 x 15
Single Leg Deadlift 2 x 8 (5)
Plank 2 x 40s
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Forgive me coach for I have sinned 😂😂 I never did do last weeks S & C, things just got in the way but …. I made up for it today 😊 S & C all done with no probs and a bit more was done as I was feeling guilty 😂😂 I’ll message you separately but I think you can definitely tweak the session upping a few of the reps as I felt quite comfortable doing some extra and hopefully I’ll feel keen next week as well 🤞😊
Andy Alabaster
No worries about last week especially this early in your recovery. thanks for the message. All adjusted for next week. You might benefit at some stage from some slightly heavily dumbbells.
simon-linklater

Coach Simon