S&C

Exercises

Plank	2 x 120s
Single Leg Glute Bridge	2 x 10*
Split Squat	2 x 10 (6kg)
Press Up	2 x 15
Single Leg Calf Raises	2 x 8* (6kg)
Russian Twist	2 x 18 (6kg)
Wall Sits	2 x 40s
KettleBell Swings	2 x 28 (6kg)
Tricep Dips Dumbbells	2 x 15 (3kg)
Step Ups	2 x 90s
Bent Over Row	2 x 15 (5kg)
Squats	2 x 20
Bicep Curls	2 x 15 (5kg)
Kettlebell Hip March	2 x 12 (6kg)

TIMER

COACH NOTES

2nd S&C as promised. Good week to start it in truth with only 2 runs on the schedule.

Coach Simon

RUNNER FEEDBACK

All good. Managed 2x 2min plank today 💪

Rachael Inns

COACH FEEDBACK

Er. Amazing Great work Rachael. What I will say, and whether it’s true or not but I have been told holding longer planks doesn’t really bring many more benefits (seems odd I know), so I’ll look to add a bit more difficulty into these soon, rather than just doing them for longer.