S&C

Exercises

Exercise Bike	10 Mins
Cross Trainer	10 Mins
Leg Press	2 x 15 (30)
Seated Row	2 x 10 (20)
Ab Crunch	2 x 10 (15)
Chest Press	2 x 10 (10)
Leg Extension	2 x 10 (15)
Lat Pull down	2 x 10 (10)
Shoulder Press	2 x 10 (10)
Seated Hip Abductor	2 x 10 (20)
Seated Hip Adductor	2 x 10 (20)

TIMER

COACH NOTES

How do you know you have the right reps/weights? The last few of each exercise should feel tough. If it doesn’t then it’s time ramp it up slightly.

Coach Simon

RUNNER FEEDBACK

Feels good to do these. Would be good if there’s anything instead of the lat pull downs, my back doesn’t like changing the weights after some twat has left my bodyweight on it.

Debbie Clark

COACH FEEDBACK

😂😂 That has made me chuckle. Yes I can add in the seated row. That’s a good exercise you can try. Well done for getting these done. Sue said there was a fight in the gym yesterday, probably the same twat who used the lat pull down before you.