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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.

I appreciate we are cramming in quite a lot before the Barcelona trip so this might be the session we leave out if you do need extra rest.

Exercise Bike 15 Mins
Skipping 5 x 10s
Glute Bridge Weighted 2 x 10 (6kg)
Split Squat 2 x 10 (8)
Russian Twist 2 x 10 (10)
Calf Raises 2 x 10 (12)
Bent Over Row 2 x 12 (10)
Squats 2 x 15 (10)
Dumbbell Swings 2 x 15 (10)
Wall Sits 2 x 55s (6)
Shoulder Press 2 x 8 (8)
Flutter Kicks 2 x 40s
simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

RPE

PACE

Done. No issues. I can feel it’s getting tougher! Exercises that could be adjusted: Glute bridge weighted Calf raises Dumbbell swings
Rebecca Richardson
Well done Rebecca, and thank you. I’ve made a note to increase the challenge of those specific exercises over the next couple of weeks.
simon-linklater

Coach Simon