S&C

Exercises

Plank	2 x 60s
Russian Twist	2 x 20 (5)
Wall Press Up	2 x 12
Squats	2 x 10 (5)
Split Squat	2 x 10
Single Leg Calf Raises	2 x 10 (3)
Glute Bridge	2 x 15
Wall Sits	2 x 50s
KettleBell Swings	2 x 20 (8)
Bent Over Row	2 x 15 (5)
Farmers Walk	2 x 60s (8)

TIMER

COACH NOTES

Switch up the days if it suits your schedule better but keep ticking these off and keep being awesome.

Coach Simon

RUNNER FEEDBACK

Enjoyed today’s session. Did 12 x squats and split squats 🙌🏻 Really pleased with my progress on the split squats as really struggled with them in the beginning.

Kirstie Carlton-Blake

COACH FEEDBACK

The split squats can be tough to get right at first but one of the best exercises we can do as runners. Great work Kirstie. 2 S&C this week is awesome.