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S&C

Exercises

Rowing Machine 10 Mins
Skipping 3 x 15s
Step Ups 60 Secs
Box Jump 10
Leg Extension 2 x 10 (20)
Lat Pull down 2 x 10 (40)
Shoulder Press 2 x 10 (10)
Split Squat 2 x 12
Side Lunges 2 x 15
Ab Crunch 2 x 10 (22.5)
KettleBell Swings 2 x 15 (14)
Farmers Walk 2 x 60 Secs (12)

TIMER

COACH NOTES

Such great work with these. You and Debbie are inspiring.

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Coach Simon

RUNNER FEEDBACK

Missed the skipping today as was late to Gym as doing a school run. Just about did everything else before pilates. Will do them at home. Felt yesterday’s run in my legs today.
Sue Mann

COACH FEEDBACK

Well done Sue, yeah I’m not surprised the legs are a little tired after yesterday, but great work on getting this done. It shows how strong you are that you can still do a gym session the day after a long run.
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Coach Simon

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