S&C - PBrunner

S&C

Exercises

Press Up	3 x 15
Sit Ups	3 x 22
Single Leg Calf Raises	3 x 8
Bicep Curls	3 x 8 (15kg)
Shoulder Press	3 x 8 (15kg)
Goblet Squat	3 x 8 (15kg)
Dumbbell Swings	3 x 8 (15kg)
Plank	45 Secs
Flutter Kicks	3 x 50
Tib Raises	3 x 10
Split Squat	3 x 10
Dumbell Row	3 x 8 (15kg)
Tricep Dips Dumbbells	3 x 8 (15kg)
Step Ups	1 x 20
Hip Thrusts	1 x 10*
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

TIMER

COACH NOTES

Keep being awesome on the S&C. Slightly jealous in truth.

Coach Simon

RUNNER FEEDBACK

Split this in two, core and upper yesterday with legs today. Oddly the legs ache today. Tiger balm seems to be a success. Cheers for the tip

Paul Lambert

COACH FEEDBACK

Well done Paul, never a bad idea to split into two. Hopefully the Tiger Balm continues to give the same results for you as it has for me.

Coach Simon