S&C

Exercises

Squat/Overhead Press	3 x 12 (6)
Chest Press Dumbbells	3 x 12 (8)
Reverse Lunge & Rotation	3 x 12 (4kg MB)
Bent Over Row	3 x 12 (8)
Sit Ups	3 x 15
Single Leg Glute Bridge	3 x 12
Plank With Leg Raise	3 x 60
Single Leg Calf Raises	3 x 10 (8)
Single Leg Deadlift	3 x 10 (5 KB)
Dead Bugs	3 x 10 (5)
Split Squat	3 x 10 (5 KB)

TIMER

COACH NOTES

I’ve bought this forward a few days so you get extra rest for the Pier to Pier. It’s really important to respect Sunday, hence why we only have 1 run before this week.

Coach Simon

RUNNER FEEDBACK

Sorry I missed efforts last night, got home from work, my electric had tripped, house alarm going off, took ages to turn it off, when I kept resetting the fuse board it would trip again but not immediately, anyway it was a rather stressful evening but hopefully got it sorted today, got my S&C done ✔️

Kayla Quinnell

COACH FEEDBACK

Nothing worse than your house alarm going off. Glad you got it sorted and well done on getting this session done Kayla.