S&C

Exercises

Exercise Bike	15 Mins
Single Leg Glute Bridge	2 x 15
Split Squat	2 x 10 (6)
Russian Twist	2 x 15 (6)
Calf Raises	2 x 15 (6)
Bent Over Row	2 x 15 (8)
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Wall Sits	2 x 45s (4)
Shoulder Press	2 x 8 (6)
Flutter Kicks	2 x 30s

TIMER

COACH NOTES

Getting these done early in the week is always a good strategy. You could switch with the 60 mins easy if you wanted to run with the 💚🖤 gang.

Coach Simon

RUNNER FEEDBACK

Done. No issues. The Russian twists, calf raises and shoulder presses could be increased… they don’t feel tough at the time but I’m done at the end! (The challenges are fun.. I’m gutted I forgot about the first two! I love how logic and reading goes out the window when there’s a competition…who’d have thought that would be the case with a tribe of very competitive, goal driven people!!! Keep them coming!)

Rebecca Richardson

COACH FEEDBACK

Great work Rebecca. I’ve increased the weights for those but it’s always important to also drop the reps at first. So it might be a case they still feel too easy, but those first few weeks of extra weight it pays to be cautious. The challenges are great, albeit this weeks one has probably taken up too much of my spare time researching road names and now I’ve seen Jax’s attempt it was all in vein 😂