S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (9kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 15
Russian Twist	2 x 20
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

If you had Sunday off you can bring this forward to Monday if you prefer.

Coach Simon

RUNNER FEEDBACK

Brought forward to Monday – all done. Only 8kg kettlebell available so I did 25 swings, side dips and overhead presses and 8 weighted split squats but did 10 rows as it seemed ok. No probs apart from the bloomin neck :o(

Sarah Marzaioli

COACH FEEDBACK

Excellent work Sarah. Just double checking do you normally only have access to an 8kg kettlebell or was it just today? When I had my neck problem I tried to do some exercises like knee rolls and just moving my head up and down. I had to do them very slowly and carefully due to the discomfort but they may help? Really hope it feels better soon.