Legs

Exercises

Exercise Bike	10 Mins
Stair Master	10 Mins
Farmers Walk	2 x 75s (16kg)
Clam Shells	1 x 10
Side Lunges	2 x 10 (3kg)
Leg Press	3 X 12 (80kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 20 (16kg)
Squats	2 x 15 (12kg)
Split Squat	2 x 8

TIMER

COACH NOTES

Keep ticking these off and getting stronger. Hopefully you’ll really notice the difference come Pier to Pier.

Coach Simon

RUNNER FEEDBACK

I was away Boxing Day and did get back in time today to the use the Gym. Completed Cardio on Bexhill Seafront – Easy Run and everything else apart from the Farmers Walk, used 12 Kg Kettlebell for Swings so did 2 x 30.

Mark Dunn

COACH FEEDBACK

Great work Mark. Well done for finding the time to get these done.