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

I’ve just got back into S&C myself and starting to notice a difference. The thought which really helps me is I know if I stick with it from this moment going forward I will only get stronger and feel better about myself. I look forward to seeing the progress I can make and hopefully one day I might even get a muscle 😂

Coach Simon

RUNNER FEEDBACK

Completed today as have had to mix sessions round a bit this week. Completed all exercises, apart from the last set of Farmers Walks as I could feel my neck twinging a bit still. Can I just confirm where you’ve got numbers in brackets after the squats, is that 4 sets of 10, or are they weighted? I can’t look back at the exercises as I’m writing but I think it was the same on the single leg calf raises too (I did 4 sets of both exercises anyway!) I actually fid 4 sets of 15 x squats. Calf raises were definitely easier (but still tough)today! 🙌🏻

Kirstie Carlton-Blake

COACH FEEDBACK

Yes sorry, the number in the brackets is the weight you want to be using. So 2 x 10 (4) would be just 2 sets of 10 squats but holding a 4kg weight. Lower reps with weight is generally seen as being a much better way of making gains that doing high volume of reps at body weight. Well done for getting these done though Kirstie. If you stick with them and continue to add to the difficulty you should really start to notice the difference before long 💪