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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.

Keep ticking these off. Again if need be ditch the split squats or drop the weights to protect the knee.

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 55
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

Missed one last week so made sure to get on this. Knee is still being annoying but managed split squats with the weight and no pain so that’s a plus.
Paul Lambert
Great work Paul. You did have a week off last week so no harm in missing a session. Well done here and glad the knee is improving.
simon-linklater

Coach Simon