Gym

Exercises

Exercise Bike	10 Mins
Cross Trainer	10 Mins
Leg Press	2 x 15 (30)
Seated Row	2 x 10 (20)
Ab Crunch	2 x 10 (15)
Chest Press	2 x 10 (10)
Leg Extension	2 x 10 (15)
Lat Pull down	2 x 10 (10)
Shoulder Press	2 x 10 (10)
Seated Hip Abductor	2 x 10 (??)
Seated Hip Adductor	2 x 10 (??)

TIMER

COACH NOTES

Consistency is everything. Keep sticking with this and hopefully going forward any back issues you may encounter will be far less painful and shorter lived than if you weren’t doing this work.

Coach Simon

RUNNER FEEDBACK

All good, enjoyed them. Challenging enough without feeling like I might injure myself. I reckon I’ll be ready to increase the lat pull down and leg press soon.

Debbie Clark

COACH FEEDBACK

Awesome work Debbie. I’ve made some tweaks for those exercises which will come into play in a few weeks time.