S&C - PBrunner

S&C

Exercises

Press Up	3 x 15
Sit Ups	3 x 22
Single Leg Calf Raises	3 x 8
Bicep Curls	3 x 8 (15kg)
Shoulder Press	3 x 8 (15kg)
Goblet Squat	3 x 8 (15kg)
Dumbbell Swings	3 x 8 (15kg)
Plank	45 Secs
Flutter Kicks	3 x 50
Tib Raises	3 x 10
Split Squat	3 x 10
Dumbell Row	3 x 8 (15kg)
Tricep Dips Dumbbells	3 x 8 (15kg)
Step Ups	1 x 20
Hip Thrusts	1 x 10*
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

TIMER

COACH NOTES

Open for business!!!

Coach Simon

RUNNER FEEDBACK

All good.

Paul Lambert

COACH FEEDBACK

Great work Paul. I love the fact you get these done and dusted so early in the week.

Coach Simon