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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’ll keep making small tweaks. But what you’re doing is working, so why change it. It almost feels too simple. But yourself and Paul are making the best gains in this department and he too has been consistent and rigid with his exercies.

Elliptical 30 Mins
Barbell Squat 2 x 8 (50kg)
Single Leg Squats 2 x 10 (20kg)
V Snaps 2 x 20
Single Leg Calf Raises 2 x 10 (25kg)
Flutter Kicks 2 x 60s
Kettlebell Hip March 2 x 10 (10kg)
Tib Raises 2 x 30
Bent Knee Calf Raises 2 x 15 (25kg)
Russian Twist 2 x 22 (14kg)
Press Up 2 x 25
DeadLift 2 x 8 (50kg)
simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

RPE

PACE

Good blast on the bike to start with. Then all weights done, I dont have a 10kg kettle bell for the hop march so I just added 2 reps with the 8kg apart from that everything is good. Can definitely feel the fatigue in the legs after yesterday’s session.
Stephen Gates
Great start to the week. I’ve tweaked the kettlbell hip march to reflect what you said. That’s as good a progression as increasing the weight in truth. Well done Steve.
simon-linklater

Coach Simon