S&C

Exercises

Squats 2 x 20
Glute Bridge 2 X 10
Single Leg Deadlift 2 x 10
Plank 2 x 60(s)
Split Squat 2 x 12
Dead Bugs 2 x 15
Single Leg Calf Raises 2 x 10
Russian Twist 2 x 10
Wall Sits 2 x 45s
Flutter Kicks 2 x 20
Clam Shells 2 x 10
Quadruped Hip Extension (RB) 2 x 10

TIMER

COACH NOTES

I’ve given you same at home workout if the gym is shut this week. I think I’ve got the dates right?

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Coach Simon

RUNNER FEEDBACK

Completed I did 2 leg dead bugs as that’s is the level I do in pilates . Missed having weights. Add some pilates upper body exercises
Sue Mann

COACH FEEDBACK

Well done Sue, will be good to get back in the gym. Hopefully the changes make it better and not worse.
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Coach Simon

PBrunner
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