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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.

See how the legs feel, but in terms of the weekly schedule this is the best day to do this.

Seated Row 3 x 10 (40kg)
Plank 3 x 90s
Shoulder Press 3 x 10 (20kg)
KettleBell Swings 3 x 10 (18kg)
Wall Sits 3 x 90s
Lateral Step Up 3 x 10
Leg Press 3 x 10 (70kg)
Russian Twist 3 x 10
Split Squat 3 x 10
Calf Raises 3 x 10 (8kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

It’s generally quite hard for me to fit a session in on a Thursday evening, but I dashed back from work on my bike and did everything apart from the calf lifts and split squats, as I ran out of time. Felt good to be back in the gym.
Joe Cruttenden
Sorry, looking at the plan that’s the only time I put anything on a Thursday and probably moved it in truth to give you extra recovery from last weeks long run. If it happens again just tell me off and we can always move it. But really well done Joe for getting to the gym and smashing out most of the session.
simon-linklater

Coach Simon