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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.

Leave out the split squats if they are causing you issues.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
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 50 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

4

ENJOYMENT

5

RPE

PACE

Done Tuesday afternoon as I was enjoying jack in the green and beer. Dropped the weight from split squats this week. I’ll add it back next week as the knee starts to feel better.
Paul Lambert
Glad you enjoyed the parade. Green isn’t my colour 🤦‍♂️ Sunday was enough people for me as well. Sensible decision on the split squats and well done for getting this done.
simon-linklater

Coach Simon