S&C

Exercises

Chest Press	2 x 10 (3)
Reverse Lunge & Rotation	2 x 10
Shoulder Press	2 x 10 (3)
Squats	2 x 12 (5)
Bicep Curls	2 x 10 (4)
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 10 (4)
Flutter Kicks	2 x 20
Single Leg Deadlift	2 x 10
Side Lunges	2 x 10
Crab Walks	2 x 10

TIMER

COACH NOTES

Hopefully the two sessions still feel manageable but it’s a great progression within the plan so I’m really pleased with this. If the legs are tired from Sunday perhaps reschedule this one to later in the week.

Coach Simon

RUNNER FEEDBACK

Completed this evening as calf was sore Monday. All exercises completed as directed, enjoyed them 👍🏻 – those single leg deadlifts are hard! I realised with the crab walk, I was trying to move my left leg with my left arm, not the opposites! 🤣 Still a tough exercise but much easier when done correctly! 😂

Kirstie Carlton-Blake

COACH FEEDBACK

Great work Kirstie. You must mean the Dead Bugs? Yes they can take a little bit of brain power to work out. I often get it wrong, much like patting your head and rubbing circles on your tummy 😂