S&C

Exercises

Single Leg Calf Raises	2 x 10* (8kg)
Shoulder Press	2 x 6 (8kg)
Split Squat	2 x 12* (8)
Goblet Squat	2 x 12* (8)
Bicep Curls	2 x 10 (8kg)
Russian Twist	2 x 12 (8)
Bent Over Row	2 x 10 (8kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 12 (8kg)
Dumbbell Swings	2 x 20 (8kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs
Press Up	2 x 10

TIMER

COACH NOTES

Great way to start the week. Expecting to see some muscles showing soon.

Coach Simon

RUNNER FEEDBACK

No problems. 10kg dumbells should be here soon, probably need to change the routine a bit then?

Kieran Price

COACH FEEDBACK

Well done Kieran, yes as soon as they arrive let me know and I will change the reps. Be a case of dropping back at first to get used to the extra load and then safely nudging the reps back up. But great work. The increase in weights shows you’re making decent progress.