S&C

Exercises

Chest Press	2 x 10 (3)
Reverse Lunge & Rotation	2 x 10
Shoulder Press	2 x 10 (3)
Squats	2 x 12 (5)
Bicep Curls	2 x 10 (4)
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 10 (4)
Flutter Kicks	2 x 20
Single Leg Deadlift	2 x 10
Side Lunges	2 x 10
Crab Walks	2 x 10

TIMER

COACH NOTES

You could always move this to Wednesday and double up if you wanted an extra rest day.

Coach Simon

RUNNER FEEDBACK

This is my only strength I was able to do this week as have just been too busy with work/family life, so couldn’t do the mid week one. Did all exercises as instructed plus a few extra core exercises and a good stretch afterwards. could I please swap out the crab walks for perhaps tricep bench dips instead? I’m really clunky with the crab walks and feel awkward so worried I’m going to hurt my back. Or if there is another exercise you think will be suitable, I’m happy to try them ☺️

Kirstie Carlton-Blake

COACH FEEDBACK

Well done Kirstie. That’s ok as we’ve only recently upped to 2 sessions per week so you won’t be losing any ground by missing one at the moment. I’ve ditched the crab walks and swapped them for side leg raises which is a good exercise. You might find them very easy at first and you can make the more challenging my either adding ankle weights or a resistance band. They are an exercise I do most days as part of my stretching routine.