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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.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
Bicep Curls 3 x 10 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 10 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Just looking at next week’s plan (I know it’s not finalised yet). I thought the plan was not to race Rye to Hastings and even take it a bit easier on the ancient trails to preserve for Chester? I might be getting mixed up as its been a stressful few weeks at work.
Paul Lambert
No glad you asked. In my head I had you down as keen to push hard in both. I know we’ve not really discussed it as such, but now is a good time to do that. Yes I would advise on holding back to some degree on both. Especially the Rye to Hastings and in truth I’m going to skip it as the recent weather has given me a little bit of anxiety about a few of the narrow trails and I don’t want to risk turning an ankle (albeit extremely unlikely). Leave it with me. I’ll make a tweak to next weeks session to compensate for an easy R2H.
simon-linklater

Coach Simon