S&C

Exercises

Chest Press	3 x 8 (27.5)
Plank	2 x 60 Secs
Farmers Walk	2 x 60 Secs (27.55)
KettleBell Swings	2 x 15 (24)
Goblet Squat	2 x 10 (12kg)
Cable Torso Rotation	2 x 10 (25)
Split Squat	2 x 10 (8kg)
Lat Pull down	2 x 10 (50)
Ab Crunch	2 x 15 (78)
Seated Hip Abductor	2 x 10 (117)
Seated Hip Adductor	2 x 10 (90)

TIMER

COACH NOTES

Switch the days if need be as I’m aware the gym might be open for limited hours this week.

Coach Simon

RUNNER FEEDBACK

Strength is there, sessions are good and focusing on form! 23rd December I’ve never seen the gym so empty!

Jack Matthews

COACH FEEDBACK

I used to always go to the gym at it’s quietest. Sunday evenings at 8.30pm at Bannatynes were a dream. I miss that. Awesome work though Jack and glad to hear you are noticing the difference.