S&C

Exercises

Single Leg Calf Raises	2 x 8* (10kg)
Shoulder Press	2 x 8 (8kg)
Split Squat	2 x 8 (10)
Goblet Squat	2 x 8 (10)
Bicep Curls	2 x 8 (10)
Russian Twist	2 x 8 (10)
Bent Over Row	2 x 8 (10)
Plank	2 x 60 Secs
Dead Bugs	2 x 15
Tricep Dips Dumbbells	2 x 8 (10)
Dumbbell Swings	2 x 15 (10)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 80 Secs
Press Up	2 x 12

TIMER

COACH NOTES

Introducing the 10kg dumbbells. This is where we just need to be a bit smart for a session or two. If you get to 8 reps and it feels easy, chuck in 2 more and let me know. But the first thing we want to make sure is we don’t overdo it and pick up an injury. Plenty of time to creep those reps back up.

Coach Simon

RUNNER FEEDBACK

All good with the new weights. A few small tweaks: shoulder press fine with 2x8x10kg, and 10 reps fine for bicep curls, bent over row and tricep dips. Works well with the additional “non weight” reps, though 80sec wall sit hurt like f…..😀

Kieran Price

COACH FEEDBACK

😂 I’ve changed those reps. I’ve tweaked the Wall Sits as well. Brought the timing right down but added in dumbbells. Do you still have 5kg? I wouldn’t go any higher to start. Simply hold one in each hand beside you.