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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.

Take your time with the new kettlebell exercises. If you need to reduce the reps, that’s fine. The most important thing when introducing anything new is doing it with caution, we can always add to as time passes.

Step Ups 60 Secs
Russian Twist 2 x 15
Wall Sits 2 x 70 Secs
Split Squat 2 x 8 (10kg)
Press Up 2 x 15
Hip Abduction Isometric 2 x 10
Goblet Squat 2 x 15 (10kg)
Plank 3 x 60 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 30 Secs
Kettlebell Bent Over Row 2 x 10* (10kg)
Kettlebell Clean and Press 2 x 5* (10kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

As per plan including 10kg, managed all reps and sweat!
Adam Judd
Great work Adam!!
simon-linklater

Coach Simon