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 8 (5kg)
Leg Press	3 X 12 (80kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 15 (18kg)
Squats	2 x 15 (12kg)
Split Squat	2 x 8

TIMER

COACH NOTES

I’m guessing the gym is closed NYD so I’ve put this in Friday this week.

Coach Simon

RUNNER FEEDBACK

Cardio – good, Farmers Walk – challenging on 2nd rep, Clam Shells, Side Lunges – I actually did 2 x 12 (The weight makes a difference, Leg Press – surprisingly comfortable, Quadruped Hip Extension – good, Forward Lunge – fair, Kettlebells (No 18kg weight, used 17.5kg dumbbell which is tough to grip) – I found a 20kg dumbbell and that felt okay (Can you change it 2 x 12 (20kg) – Squats – good, Split Squats – a bit wobbly but managed to complete exercise.

Mark Dunn

COACH FEEDBACK

Great work Mark. I’ve made some tweaks, bit wary the Leg Press up to 90kg will be too much so see how you get on. If it feels too heavy then drop back to 80 but try 2 x 15.