S&C

Exercises

Exercise Bike	15 Mins
Single Leg Glute Bridge	2 x 15
Split Squat	2 x 8 (8)
Russian Twist	2 x 15 (6)
Calf Raises	2 x 12 (8)
Bent Over Row	2 x 15 (8)
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Wall Sits	2 x 45s (4)
Shoulder Press	2 x 8 (6)
Flutter Kicks	2 x 30s

TIMER

COACH NOTES

Rinse and repeat.

Coach Simon

RUNNER FEEDBACK

Done. Quads and arms feel tired. No issues. A few exercises are becoming easier so will give it a couple of weeks before I ask to increase!

Rebecca Richardson

COACH FEEDBACK

Brilliant work Rebecca. Loving the consistency at the moment. Yeah no rush to push, and as we get closer to race season we want to just be a little bit more careful about any changes.