S&C

Exercises

Exercise Bike	10 Mins
Stair Master	10 Mins
Farmers Walk	2 x 75s (16kg)
Clam Shells	1 x 10
Side Lunges	2 x 12 (5kg)
Leg Press	3 X 8 (90kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 12 (20kg)
Squats	2 x 15 (12kg)
Split Squat	2 x 8

TIMER

COACH NOTES

So impressed with your consistency. It’s inspiring. I hope I’m able to do this in 10 -15 years time.

Coach Simon

RUNNER FEEDBACK

Cardio – good, as I went into the gym late I did the Leg Press next – Comfortable with the new weight, Farmers Walk – strong, Clam Shells – good, Side Lunges a bit tougher today. Quadruped Hip Extension – good, Lunges & Rotations – okay, Squats – a bit tougher today, Split Squats – almost completed in full without losing my balance, very happy with my progress.

Mark Dunn

COACH FEEDBACK

You should be very happy. You’re doing great. With some races coming up there’s no need to change anything right now.