S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Dead Bugs	2 x 10 (5kg)
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)
Chest Press	2 x 10 (8kg)

TIMER

COACH NOTES

I’ve switched a few out as suggested, my advice would be go light to start with, as not to risk an injury. If they feel easy today that’s fine, can always increase the weights for next week. Any problems let me know.

Coach Simon

RUNNER FEEDBACK

Rode the bike this morning so I skipped elliptical, all exercises good I have been doing 15 squats and 10 SL squats forgot to tell you that!! Legs are feeling good 👍

Stephen Gates

COACH FEEDBACK

You’re a machine Steve. So impressed with your reps and weights.