S&C

Exercises

Exercise Bike	10 Mins
Cross Trainer	10 Mins
Leg Press	2 x 10 (40)
Seated Row	2 x 10 (20)
Ab Crunch	2 x 10 (15)
Chest Press	2 x 10 (10)
Leg Extension	2 x 10 (15)
Seated Row	2 x 8 (15)
Shoulder Press	2 x 10 (10)
Seated Hip Abductor	2 x 10 (20)
Seated Hip Adductor	2 x 10 (20)

TIMER

COACH NOTES

I’ve switched out the lat pulldown, adjust the weights and reps on the seated row if you need to.

Coach Simon

RUNNER FEEDBACK

All good, nice and challenging. Had to take the leg press down 10 as I couldn’t move it at 40.

Debbie Clark

COACH FEEDBACK

Yes it does help if there is some movement in the leg press. That’s fine, I’ve adjusted the weights. Hopefully in a few months time you’ll be smashing out 40kgs on that one. Well done Debbie.