S&C

Exercises

Rowing Machine	10 Mins
Glute Bridge	2 x 10
Shoulder Press	2 x 8 (10kg)
Russian Twist	2 x 10
Goblet Squat	2 x 10 (3kg)
Sit Ups	2 x 10
Calf Raises	2 x 10
Bicep Curls	2 x 10 (5kg)
Tricep Dips Dumbbells	2 x 10 (5kg)
KettleBell Swings	2 x 15 (10kg)
Split Squat	2 x 10

TIMER

COACH NOTES

I’ve tweaked slightly based on last weeks feedback, but any problems just say.

Coach Simon

RUNNER FEEDBACK

I am rubbish at situps. Def need something to hook legs under. I do like those tricep dips.

Caz Hall

COACH FEEDBACK

There should be a sit up bench somewhere in the gym. Often it’s a piece of equipment that gets moved around, but I’ve added this link to show what it looks like. That way you can secure your feet and change the difficulty level based on your progress. The higher your feet, the harder the sit up. Well done for getting the session done though Caz https://youtu.be/GDFu_oqbhV4?si=SaQiQMyPHSmyKsGW