S&C

Exercises

Goblet Squat 2 X 10 (5kg)
Single Leg Glute Bridge 2 X 10
Plank With Leg Raise 2 x 60s
Flutter Kicks 2 x 30s
Wall Sits 2 x 60s
Bent Over Row 2 x 20 (5)
Incline Press Up 2 x 12
Deadlift (Dumbbells) 2 x 8 (5)
Reverse Lunge & Rotation 2 X 10
Dead Bugs 2 X 10
Crab Walks 2 X 10
Side Lunges 2 X 10

TIMER

COACH NOTES

Really good workout this now. Keep ticking them off. I’ve left it to later in the week to give you some rest after the race.

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Coach Simon

RUNNER FEEDBACK

Let’s face it I was never going to do this on New Years Day with a hangover! All done no issues.
Sue Alabaster

COACH FEEDBACK

😂 You never know. Well done Sue. Great way to start the week.
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Coach Simon

PBrunner
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