S&C

Exercises

Plank	2 x 60s
Russian Twist	2 x 20 (5)
Wall Press Up	2 x 12
Squats	2 x 10 (4)
Split Squat	2 x 10
Single Leg Calf Raises	2 x 10 (3)
Glute Bridge	2 x 15
Wall Sits	2 x 45s
KettleBell Swings	2 x 20 (8)
Bent Over Row	2 x 15 (5)
Farmers Walk	2 x 60s (8)

TIMER

COACH NOTES

By all means move stuff around this week. Back to normal hopefully next week with a more structured routine again.

Coach Simon

RUNNER FEEDBACK

Just completed. Did extra on: 5kg weight with squats (instead of 4kg) 50 secs of wall sits x 2 🙌🏻 Do you think strength twice a week would benefit me?

Kirstie Carlton-Blake

COACH FEEDBACK

Well done Kirstie. Good to make those small gains. I’ve updated the routine. Yes a 2nd session would be great. Leave that with me and I’ll look to get it added for next week with some variety in there.