S&C

Exercises

Exercise Bike	15 Mins
Plank With Leg Raise	2 x 60s
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Dead Bugs	2 x 10 (8)
Split Squat	2 x 8 (8)
Bicep Curls	2 x 10 (8)
Reverse Lunge & Rotation	2 x 10
Tricep Dips Dumbbells	2 x 12 (8)
Box Step Up	2 x 15 (10)
Farmers Walk	2 x 60s (12)

TIMER

COACH NOTES

Love how far you’ve come since we teamed up. The fact you are hinting at a marathon just highlights that further.

Coach Simon

RUNNER FEEDBACK

love this week’s challenge! All done, no issues. With 9 weeks left, are we looking to up the S&C? (Happy either way). (Heaviest weights I have are 12kg dumbbells).

Rebecca Richardson

COACH FEEDBACK

Well done Rebecca. In terms of adjusting S&C, the best approach is always for you as the athlete to let me know which exercises now feel comfortable. Then I can tweak them. I’m just always wary of adding more weight to an exercise which is already quite demanding. I thought you might like this weeks challenge 😂🐶