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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.

Step Ups 60 Secs
Wall Sits 2 x 70 Secs
Split Squat 2 x 8 (6kg)
Incline Press Up 2 x 8
Russian Twist 2 x 8 (2.5kg)
Plank 2 x 35s
Forward Lunge and Rotation 2 x 10 (2.5kg)
Single Leg Deadlift 2 x 10 (6kg)
Squats 2 x 10 (6kg)
Dead Bugs 2 x 12
Calf Raises 2 x 12 (2.5kg)
Hip Abduction Isometric 2 x 10
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

7

RPE

PACE

Enjoyed this before the school run rush. Got to have a good stretch aswell. Body felt better after. I’m clicking everywhere!! Thinking hormonal/age thing. I’m going to do some research and find out if I need a supplement, I already take collagen approx 3 x a week so will up that intake.
Louise H Hart
Yeah I’ve worked with quite a few female runners within your age category and appreciate there are lot of other challenges involved. So feel free to be open and honest about it as I think I’ve pretty much heard it all and helps me understand. Well done Lou for getting this done before the school rush, love that commitment.
simon-linklater

Coach Simon