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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.

Reschedule as need be. But keep smashing them out.

Plank With Leg Raise 2 x 60s
Single Leg Deadlift 2 x 10 (8)
Press Up 2 x 15
Goblet Squat 2 x 20 (16)
Russian Twist 2 x 10 (8)
Split Squat 2 x 10 (12)
Single Leg Calf Raises 2 x 12
Pull Ups 2 x 12
Tib Raises 2 x 15
Crab Walks 2 x 20
Bicycle Crunch 2 x 20
Bent Knee Calf Raises 2 x 6
simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

5

RPE

PACE

This was fine. Found fewer reps with more weight easier (split squats) so should I just do 15 again? Also, is it really just 6 reps for the bent knee calf raises? You can’t do one leg at the time so I was doubling this up to 12 – let me know if this is wrong. Also did it with 8kg. Struggled with the 24th pullup, didn’t quite make it. Oh well. It was good to change it up a little.
Sam Davies
Cheers for the feedback. I’ve put the split squats back to 15. It’s good just to be careful on that first weight increase to check it’s ok. I’ve also changed the Bent Knee Calf Raise. Again the low reps was just to be safe when we first introduced it. Pull up 24 now the main challenge. To be honest though, on a serious note, where you’re at now with your strength is really impressive compared to when we started.
simon-linklater

Coach Simon