Legs

Exercises

Exercise Bike	10 Mins
Stair Master	10 Mins
Farmers Walk	2 x 75s (16kg)
Clam Shells	1 x 10
Side Lunges	2 x 10 (3kg)
Leg Press	3 X 12 (80kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 20 (16kg)
Squats	2 x 15 (12kg)
Split Squat	2 x 8

TIMER

COACH NOTES

Keep smashing these out. Hopefully come the Pier to Pier you will really feel the benefits of these.

Coach Simon

RUNNER FEEDBACK

Cardio – Good, Farmers Walk – okay, Clam Shells – good, Side Lunges – comfortable, Leg Press – (Finally working) – Okay, Quadruped Hip Extension – good, Lunges – harder than normal, probably due to using the Leg Press, Kettlebells – comfortable, Squats – a bit harder than normal, Split Squats – good.

Mark Dunn

COACH FEEDBACK

It’s working again. Well I’ll be damned. For how long though? 😂 I’ve tweaked the Side Lunges and Kettlebell swings but the higher weights will come into play after Xmas. Well done Mark. Great work.