S&C

Exercises

Rowing Machine	10 mins
Side Planks	2 x 60
Bent Over Row	2 x 10 (8kg)
Squat Jumps	2 x 10
Dumbbell Swings	2 x 20 (8kg)
Incline Press Up	2 x 15
Russian Twist	2 x 20
Single Leg Glute Bridge	2 x 10
Split Squat	2 x 10 (8kg)
Calf Raises	2 x 10 (8kg)

TIMER

COACH NOTES

Entirely up to you when you get this done, so reschedule to suit your diary. If you find you have spare time in the diary adding in an easy run would be the first option. Even if it’s just 30 mins.

Coach Simon

RUNNER FEEDBACK

Done !

Fleur Record

COACH FEEDBACK

Well done Fleur