S&C

Exercises

Chest Press	2 x 10 (5)
Reverse Lunge & Rotation	2 x 10
Shoulder Press	2 x 10 (3)
Squats	2 x 10 (5)
Bicep Curls	2 x 10 (5)
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 10 (5)
Flutter Kicks	2 x 20
Single Leg Deadlift	2 x 10
Side Lunges	2 x 10
Crab Walks	2 x 10

TIMER

COACH NOTES

Loads of new exercises in here so worth checking out some of the Tutorials but you have great variety and cover all basis with the two sessions now. But if there are any exercises you don’t like just say, also adjust the reps and weights if need be.

Coach Simon

RUNNER FEEDBACK

Wow some of those were tough! We have a chest press machine so did those with the 3kg weight Had to reduce bicep curls and chest press to 4kg instead of 5kg Really struggled with the crab walks but will persevere with them! All other exercises completed as instructed.

Kirstie Carlton-Blake

COACH FEEDBACK

Glad it proved challenging, nice to mix it up. I mean if you can stick to this kind of routine over a sustained period of time you should really start to notice the difference and begin to feel a lot stronger. I find with the Crab Walks if you just take smaller steps, they are not too bad. Great work though Kirstie. Excellent start to the week.