Arms/Core

Exercises

Cross Trainer	10 Mins
Rowing Machine	5 Mins
Dead Bugs	2 x 12 (5kg)
Hip Thrusts	2 x 10 (7.5kg)
Plank	3 x 55
Sit Ups	3 x 50
Seated Row	3 x 15 (45kg)
Lat Pull down	2 x 18 (35kg)
Shoulder Press	2×15 (17.5kg)
Chest Press	2×12 (40kg)
Bicep Curls	2×15 (12.5kg)
Tricep Dips	2×15 (6kg)

TIMER

COACH NOTES

I know we are not quite there yet, but what a year. Hopefully you can look back it with so many fond memories. It makes me a little emotional thinking of everything you’ve achieved. It’s been a pleasure to be a part of that.

Coach Simon

RUNNER FEEDBACK

Cardio – good, Dead Bugs – good, Hip Thrusts – fine, Plank – 3rd rep was tougher towards the end, Sit Ups – strong, Seated Row & Lat Pulldown – strong, Shoulder Press – last 5 reps on each set were harder, Chest Press – okay, had to dig on the 2nd set, Bicep Curls & Tricep Dips – okay.

Mark Dunn

COACH FEEDBACK

Fantastic work. You should be feeling really strong now in the arms and core. You’ll be launching those drives and extra 20 yards in the summer.