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 12 (5kg)
Leg Press	3 X 8 (85kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 12 (20kg)
Squats	2 x 15 (12kg)
Split Squat	2 x 8

TIMER

COACH NOTES

Such a good all round routine and hopefully these ensure you can continue to run the longer distances without picking up an injuries.

Coach Simon

RUNNER FEEDBACK

Cardio – good, Farmers Walk – okay, Clam Shells – Side Lunges – Good, Leg Press – Those People! (Simon there is no option to increase the weight by 5kg) – Did 36 Squats instead, Quadruped Hip Extension – good, Lunges – harder today, could feel my legs from yesterday’s run, Kettlebells – struggled to get it going on my 1st swing (realised that I was not doing the exercise correctly, but was okay after that, Squats – good, Split Squats – could feel in my Quads.

Mark Dunn

COACH FEEDBACK

Great work Mark. I’ve increased the leg press to 90kg. Hopefully you get the opportunity to get on there next week. If there is someone on it, I would just stand there and wait a few meters away and jump on once they are done.