S&C

Exercises

Squats	2 x 12
Plank	2 x 60 Secs
KettleBell Swings	2 x 10 (8)
Dead Bugs	2 x 12
Calf Raises	2 x 12
Shoulder Press	2 x 5 (5)
Split Squat	2 x 12
Crab Walks	2 x 10
Bent Over Row	2 x 12 (5)

TIMER

COACH NOTES

If you feel you need to move things around that’s fine. It’s all about finding what works best for you.

Coach Simon

RUNNER FEEDBACK

I’m going to bite the bullet on the running tomorrow at Horntye, so have done quite a bit of strenuous walking (didn’t record it though) and these S&C today instead of efforts (I know there’s no comparison…!). Felt fine – my hip is a bit achey but movement definitely helps loosen it up. I think 5 shoulder presses is a bit light but 10 is too heavy – I did 8 and it was nicely challenging. Also a question – I’ve been working through the whole list once, then repeating. Is it better to do the two reps of each exercise together, with a rest in between, or doesn’t it really matter?

Alison Anderson

COACH FEEDBACK

Well done Alison. We do miss you at the sessions. I’m not just saying that out of sympathy either. A few have asked if you are ok having not seen you lately 🧡 I’ve changed the shoulder press for next week. I don’t think it matters a great deal what approach you take in truth. Going through the whole set once can save time though and often it’s what I do.