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

Great work on these. Keep smashing them out and getting stronger.

Coach Simon

RUNNER FEEDBACK

Cardio – good, Dead Bugs – the 5kg makes a difference, Hip Thrusts – good, Plank – last one was harder, Sit Ups – good, Seated Row – good, Lat Pulldown – good, Shoulder Press – 1st set was easy, 2nd one, last 5 were tougher, Chest Press – 1st – good, 2nd set – hard, Bicep Curls & Tricep Dips – 1st set – good, 2nd set had to dig in.

Mark Dunn

COACH FEEDBACK

Great work Mark. Hopefully the gym wasn’t too busy as Jack Matthews isn’t happy with the January Invaders packing it out when he’s there. Sounds like the perfect routine still, so let’s stick with it for now.