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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.

This is definitely an area we could add more too if going into a new plan. A 2nd S&C would be a good progression and allow us to add a few different exercises in and have some variety.

Step Ups 60 Secs
Russian Twist 2 x 15
Wall Sits 2 x 70 Secs
Split Squat 2 x 10 (10kg)
Press Up 2 x 15
Hip Abduction Isometric 2 x 10
Goblet Squat 2 x 15 (10kg)
Plank 3 x 70 Secs
Forward Lunge and Rotation 2 x 15
Single Leg Calf Raises 2 x 10 (10kg)
Single Leg Deadlift 2 x 8 (10kg)
Side Planks 2 x 35 Secs
Kettlebell Bent Over Row 2 x 12* (10kg)
Kettlebell Clean and Press 2 x 6* (10kg)
simon-linklater

Coach Simon

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RPE

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PACE

Happy to plan in an extra session moving forward. Exercises 2 and 6 are currently to easy, everything else still works up a sweat!
Adam Judd
Yeah I think adding a 2nd S&C is a good move forward. Leave it with me. I’ll try and add some variety to the 2nd session so it doesn’t get too repetitive. But to be honest those that have made the best gains just rinse and repeat the same workouts, week in week out. Great work Adam.
simon-linklater

Coach Simon