S&C

Exercises

Rowing Machine	10 mins
Plank With Leg Raise	2 x 60
Bent Over Row	2 x 10 (5kg)
Goblet Squat	2 x 10 (5kg)
Single Leg Deadlift/Overhead Press	2 x 10 (5kg)
Incline Press Up	2 x 15
Forward Lunge and Rotation	2 x 10 (5kg)
Single Leg Glute Bridge	2 x 10
Plyo Lunge	2 x 10

TIMER

COACH NOTES

Let me know in the new year if you have more time to add to this or even a 2nd session.

Coach Simon

RUNNER FEEDBACK

Feel a bit rusty after all the Xmas indulgence! Added a bit more weight so on 8kg. These are good because quite short so I could try to fit in a second one of elements of it in a week.

Fleur Record

COACH FEEDBACK

Great work on the extra weight. I’ve updated that for this week. Let me know once you want to do a 2nd session. I might change up the exercises a little if we do down that route.