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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.

On repeat…

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 8
Bicep Curls 3 x 8 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

4

RPE

PACE

A day late to give me an extra rest. Feels ok on most of the leg work aside from split squats it’s uncomfortable (oddly when it’s not the knee doing the work)
Paul Lambert
I’d leave them out for now. Anything which gives you pain, just leave aside. I’ll put them in there, but if you feel uncomfortable just skip them. The main goal has to be try and get through this issue without missing too much. I’m battling a bad back, keen to keep all my running up, but having to just miss some of the S&C for now to get me through.
simon-linklater

Coach Simon