S&C

Exercises

Single Leg Calf Raises	2 x 10
KettleBell Swings	2 x 15 (12)
Flutter Kicks	2 x 60
Wall Sits	2 x 60 Secs
Goblet Squat	2 x 10 (12)
Incline Press Up	2 x 10
Side Planks	2 x 40 Secs
Dead Bugs	2 x 10
Split Squat	2 x 8 (12)
Single Leg Glute Bridge	2 x 10 (RB)
Russian Twist	2 x 20
Kettlebell Bent Over Row	2 x 5 (12)

TIMER

COACH NOTES

Track an alternative option if you wanted to join. 20 x 1 minute is the session on Monday.

Coach Simon

RUNNER FEEDBACK

Track tonight 😊 Gutted my hip was playing up as happy with my pace for the first 15 mins! Definitely went off too fast but helped running with others of a similar pace as we definitely kept each other going 😊

Klare Beecroft

COACH FEEDBACK

Glad you were able to come along. Hips and glutes have been a nightmare for me and caused mainly by bad posture when sitting at my computer desk, so perhaps something to consider. I try and make sure I get up and move every 45 mins or so.. Hopefully it’s just a niggle which passes and perhaps the fact you’ve run 3 days on the spin just took it’s toll. Keep me posted though.