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S&C

Exercises

Squats 2 x 20
Plank 2 x 60s
KettleBell Swings 2 x 20 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (6kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 10 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 12
Russian Twist 2 x 15
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10

TIMER

COACH NOTES

Just be wary of the legs being ok post XC. Could always move this to later in the week if need be.

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Coach Simon

RUNNER FEEDBACK

All done, all ok and in future I will not try to play catch up by increasing sets! V slight right glute niggle early on but seems much improved since completing all the exs.
Sarah Marzaioli

COACH FEEDBACK

That’s ok. Sorry for the late reply. It had been an extremely taxing week with lots of new plans to create and doing my accounts (which I hate) , so had to switch off for a spell. But glad it was ok. If 2 sets for some of the exercises ever feels too easy, then we can look to increase a 3rd. But I really feel like S&C for yourself is about maintaining that strength you already have. I don’t think push excessively hard to try and make very tiny gains is worth the injury risk that comes with it.
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Coach Simon

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