S&C

Exercises

Exercise Bike	10 Mins
Cross Trainer	10 Mins
Leg Press	2 x 15 (30?)
Seated Row	2 x 10 (20?)
Ab Crunch	2 x 10 (15?)
Chest Press	2 x 10 (10?)
Leg Extension	2 x 10 (15)
Lat Pull down	2 x 10 (20)
Shoulder Press	2 x 10 (10)
Seated Hip Abductor	2 x 10 (??)
Seated Hip Adductor	2 x 10 (??)

TIMER

COACH NOTES

Switch this around if need be. I’m still missing those weights for a few of the exercises. If you could share them or let me know if you want to mix up the routine, just say.

Coach Simon

RUNNER FEEDBACK

All weights are ok as you’ve put plus 20 for abductors.

Debbie Clark

COACH FEEDBACK

Thanks Debbie, I have updated those exercises. The last few reps of each set should start to feel challenging and that’s how you know you are at the right level. Hopefully the gym wasn’t too busy.