S&C

Exercises

Cross Trainer	10 Mins
Chest Press	2 x 10 (15kg)
Plank	2 x 30s
Shoulder Press	2 x 8 (10kg)
Seated Hip Abductor	2 x 10 (?kg)
Seated Hip Adductor	2 x 10 (?kg)
Dead Bugs	2 x 10
Leg Press	2 x 10 (40kg?)
Lat Pull down	2 x 10 (25kg)
Reverse Lunge & Rotation	2 x 10
KettleBell Swings	2 x 15 (10kg)

TIMER

COACH NOTES

The two sessions combined make for a great weekly workout. The best results I’ve seen with my runners come from consistency and longevity. Stick with it for 12-18 months and I think you should notice some excellent gains and obviously as time progresses we’ll make the workouts more challenging.

Coach Simon

RUNNER FEEDBACK

I missed dead bugs on the list (sorry!!) and cross trainer as straight after my run. Had a bit of a rush as daughter wanted to get home! Ice Tub for legs when home too. For 30s as freezing!! 🤣

Caz Hall

COACH FEEDBACK

To be honest the cross trainer is more about warming up the muscles for the S&C. So if you’ve done that already with the run, you can leave that out. No worries on the dead bugs. If you can get them done next time that would be great. It’s a bit of a weird exercise and can look a bit odd but no-one in the gym really cares what anyone else is doing in truth. Great work Caz.