S&C

Exercises

Plank	2 x 40s
Russian Twist	2 x 10
Squats	2 x 15
Split Squat	2 x 5
Single Leg Calf Raises	2 x 8
Glute Bridge	2 x 12
Wall Sits	2 x 30s
KettleBell Swings	2 x 10 (8)
Farmers Walk	2 x 60s (8kg)
KettleBell Bent Over Row	2 x 5 (6)

TIMER

COACH NOTES

We do this to reduce injury risk. That should be huge motivation in it’s own right.

Coach Simon

RUNNER FEEDBACK

So I did Plank Row things Calf lift Bridge Squat Wall sit Kettle bell swings

Kirsty Marsden

COACH FEEDBACK

Nice. Well done Kirsty. Some good exercises in there. If you have access to the gym it does give us more S&C option so we can always tweak this going forward, especially if there are any exercises you don’t like.