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Home S&C

There’s no need to hit the gym. You can achieve a lot at home. Keep it consistent and let me know once any exercises feel too easy.

If you can bring this forward to Wednesday it would make sense. Doing it the day before the Road Relays might effect your performance.

Barbell Squat 2 x 8 (40kg)
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 (8kg)
Tib Raises 2 x 30
Bent Knee Calf Raises 2 x 15 (25kg)
Russian Twist 2 x 20 (14kg)
Press Up 2 x 25
DeadLift 2 x 8 (40kg)
simon-linklater

Coach Simon

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Another solid session weights felt easier today too which is good, I thinknin 2-3 weeks I will probably up the weight a little bit on the squats and deadlifts. Looking forward to tomorrow’s run I think Jon is joining me again so it should be good.
Stephen Gates
Well done Steve. Good to hear you are feeling strong. Yeah I think that’s a smart move regarding taking your time to change the weights. You want to look at this with almost a 5 year plan, not a 16 week plan, plenty of time to slowly get stronger.
simon-linklater

Coach Simon