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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.

Split Squat 2 x 6 (6kg)
Plank 2 x 50 Secs
Tricep Dips Dumbbells 2 x 12 (6kg)
Russian Twist 2 x 22 (6kg)
Bent Over Row 2 x 12 (6kg)
Hundreds 2 x 20
Squats 2 x 10 (10kg)
Dumbbell Swings 2 x 12 (6kg)
Wall Sits 2 x 55 Secs
Tib Raises 2 x 12
Single Leg Glute Bridge 2 x 12
Shoulder Press 2 x 7 (6kg)
Calf Raises 2 x 12
simon-linklater

Coach Simon

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Done them But… I mentioned my elbows… I’m not too bothered as they’re not used for running, but they’re weirdly a bit fucked at present… I think weights initially caused a problem but now they seem to get worse the more I use my laptop or phone (elbows bent for extended period of time)… Until they’re sorted I’m laying off the arm exercises, and did split squats without weights too. It’s nearly summer holidays when I can stop using laptop! Will also see physio but she’s on holiday atm. Oh, it also turned out I was doing hundreds wrong- I was just doing stomach crunches- do you mean pilates hundred exercise? I did that today! Xx
Anna Baker
Sorry to hear about your elbows, that doesn’t sound right and definitely worth getting checked out. Computer/desk posture can be a cause of a lot of our injuries so it’s worth checking out what’s going on there. No worries about easing off the weights, that’s a sensible thing to do until you see Hannah next. The Hundreds is like a crunch exercise. You should still be able to click on any exercise to see the Tutorial if you are unsure but here is a link – https://www.youtube.com/watch?v=4cICkD5yMcc
simon-linklater

Coach Simon