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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.

I’ve not changed anything yet. I think there’s a limitation at the moment with the 10kg kettlebell being the main apparatus. If you do have access to any other weights let me know and I can add some different exercises in. Dumbbells are a good option, especially if you want to tone the upper body anymore. But the two runners who have had the best results with me, do stick to the same routine twice a week and they’ve stayed injury free and bulked up a little. So no reason why we should mix it up to be honest. But just keep me posted when an exercise feels too easy. No.6 is a tricky one to make harder and to be honest it’s just as much about flexibility as strength so we can keep that the same.

Step Ups 60 Secs
Russian Twist 2 x 10 (5kg)
Wall Sits 2 x 70 Secs
Split Squat 2 x 10 (10kg)
Press Up 2 x 15
Hip Abduction Isometric 2 x 10
Goblet Squat 2 x 15 (10kg)
Plank 3 x 70 Secs
Forward Lunge and Rotation 2 x 15
Single Leg Calf Raises 2 x 10 (10kg)
Single Leg Deadlift 2 x 8 (10kg)
Side Planks 2 x 35 Secs
Kettlebell Bent Over Row 2 x 12* (10kg)
Kettlebell Clean and Press 2 x 6* (10kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

As per plan, all is well.
Adam Judd
Great start to the new week!
simon-linklater

Coach Simon