S&C

Exercises

Goblet Squat	2 x 8 (8kg)
Kettlebell Deadlift	2 x 10 (8kg)
Plank With Leg Raise	2 x 30s
Crab Walks	2 x 10
Russian Twist	2 X 15
Single Leg Calf Raises	2 x 10
Reverse Lunge	2 x 10
Hamstring Curls	2 x 10 (RB)
Bicep Curls	2 x 10 (5kg)
Farmers Walk	2 x 60s (8kg)
Bent Over Row	2 x 5 (5kg)
Shoulder Press	2 x 10 (1kg)

TIMER

COACH NOTES

If you need more input from me here in terms of adjusting the routine just say. I kind of get the impression of late you are listening to the body and adjusting based on that, which is smart.

Coach Simon

RUNNER FEEDBACK

20 exercises, mostly 2×20 reps. Always seem to have a reason to take it easy, this time a pain in the neck/ shoulder, woke up with it! 😡

Su Sparkes

COACH FEEDBACK

That’s still bloody impressive. Hope the neck is ok. I’m going through a phase like with random pains, since the glute has been behaving as well, typical. Great work Su.