S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (9kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 15
Russian Twist	2 x 15
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

An excellent session now. Keep ticking them off and getting stronger.

Coach Simon

RUNNER FEEDBACK

This S&C session was tackled cheerfully and it was in its own way quite enjoyable :) It is done and there were no problems. If I do R Twists side to side it seems quite easy – so I cd prob do 20 that way. It’s def harder for me if I do 15 right then 15 left. So maybe I should stick with that? I used to hate them – now I quite look forward to them if I do side to side – that’s got to be a sign they are too easy!

Sarah Marzaioli

COACH FEEDBACK

Great start to the week Sarah and really pleased to hear you enjoyed these. I think the main reason the Russian Twist is a popular exercise is that there are very few good “Rotation” exercises to do at home. The benefit of doing the side to side is the full rotation movement, if you do 15 on the left and 15 on the right, it might be working the muscles a touch more but it also could be limited that “rotation” movement and that’s primarily what we are working on. So I’ve increased it to 20 for now. Eventually it might be a case of adding the kettlebell and dropping back down to say 10 reps.