Loading...

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 make tweaks based on your feedback going forward, so let me know if any exercise feels like it’s not challenging enough. Last 2-3 reps should feel tough otherwise you won’t be making the gains. Smashing these though so keep it up.

Single Leg Calf Raises 2 x 12* (10kg)
Shoulder Press 2 x 10 (8kg)
Split Squat 2 x 10 (8kg)
Squat Jumps 2 x 10
Bicep Curls 2 x 12 (10)
Russian Twist 2 x 12 (10)
Bent Over Row 2 x 12 (10)
Plank With Leg Raise 2 x 45 Secs
Flutter Kicks 2 x 45 Secs
Tricep Dips Dumbbells 2 x 12 (10)
Deadlift (Dumbbells) 2 x 12 (8)
Single Leg Glute Bridge 2 x 15
Wall Sits 2 x 50 Secs (5)
Press Up 2 x 14
simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

7

RPE

PACE

Good session. Swapping split squats for goblet squats though as I much prefer them. Also time to go for 2×14 on the bicep curls I think. Everything else about right.
Kieran Price
I always like when we start increasing the arm exercises. How are those biceps coming along? 💪 In terms of the splits squats, we need a “lunge” exercise in there as it’s a fundamental movement that we need to work in the S&C. The options are split squats, forward lunge, reverse lunge or walking lunges. I agree, I’m not a massive fan but they work the legs differently to a squat, and do require more balance and co-ordination.
simon-linklater

Coach Simon