S&C

Exercises

Cross Trainer	10 Mins
Leg Raises	3 x 10
Farmers Walk	3 x 45s (15kg)
Bench Press	3 x 8 (20kg)
Dead Bugs	3 x 10
Lat Pull down	3 x 10 (30kg)
Flutter Kicks	3 x 20
Glute Bridge	3 x 10 (RB)
KettleBell Swings	3 x 10 (10)
Leg Press	3 x 10 (60)

TIMER

COACH NOTES

Easy yourself back into this. I’ve made some adjustments to try and make it easier. Any problems just shout. Or if any exercise really causes discomfort, let me know and I can swap it out.

Coach Simon

RUNNER FEEDBACK

Finally went back to gym 🙌🏻 I only did 50 on leg press and 25 on lat pull think I may dump the kettle bells if poss – always feels a bit unstable

Lisa Burgess

COACH FEEDBACK

Only? That’s higher weights than I have in the plan. So pleased you were able to get back in the gym. I have ditched the kettlebell swings. I can see why they would cause an issue. But great work Lisa. Positive signs.