S&C

Exercises

Squats	2 x 12 (1.5kg)
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 8 (5)
Split Squat	2 x 12 (1.5kg)
Crab Walks	2 x 10
Bent Over Row	2 x 12 (5)
Psoas Hold	2 x 30s

TIMER

COACH NOTES

Into the groove now. I’m really happy with the past 2-3 weeks, now we just need to turn that into 7-8 weeks.

Coach Simon

RUNNER FEEDBACK

Second plank was soooo hard! The rest was ok – still definitely pushing me though. I’d forgotten about the psoas hold – a killer, even for 30 seconds!

Alison Anderson

COACH FEEDBACK

Awesome work Alison. Good to challenge yourself and glad you found the Psoa Hold ok.