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

Rinse and repeat. Hopefully doing them the same day as Andy helps. Great work on these Sue.

Coach Simon

RUNNER FEEDBACK

All done including goblet squats 😂 Added a few more dead lifts and bent over rows just for the fun of it ! No problems

Sue Alabaster

COACH FEEDBACK

Great work Sue. It might be worth considering investing in some slightly heavier dumbbells, although I’m aware you might have to pause the workouts soon. But long term some 7 or 8kgs might help you continue to progress. I’ve upped the Bent Over Rows and deadlifts for next week.