S&C

Exercises

Exercise Bike	10 Mins
Cross Trainer	10 Mins
Leg Press	2 x 15 (30?)
Seated Row	2 x 10 (20?)
Ab Crunch	2 x 10 (15?)
Chest Press	2 x 10 (10?)
Leg Extension	2 x 10 (15)
Lat Pull down	2 x 10 (20)
Shoulder Press	2 x 10 (10)
Seated Hip Abductor	2 x 10 (??)
Seated Hip Adductor	2 x 10 (??)

TIMER

COACH NOTES

Have we got this right as I still have the question marks around the weights. Let me know if I need to change them.

Coach Simon

RUNNER FEEDBACK

My lower back is playing up but doesn’t feel any worse for this.

Debbie Clark

COACH FEEDBACK

Well done Debbie, hope the back feels better soon. Get some stretching in if you can. Rotating from the hips is always my favourite and really feels like it loosens up my back, as well as digging my fists into my lower back and leaning backwards from the hips.