S&C

Exercises

Exercise Bike	15 Mins
Single Leg Glute Bridge	2 x 15
Split Squat	2 x 8 (8)
Russian Twist	2 x 12 (8)
Calf Raises	2 x 10 (10)
Bent Over Row	2 x 15 (8)
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Wall Sits	2 x 45s (4)
Shoulder Press	2 x 6 (8)
Flutter Kicks	2 x 30s

TIMER

COACH NOTES

Your routine now is great. It looks very hectic at first but I think when you break down each sessions it’s just right.

Coach Simon

RUNNER FEEDBACK

Done. No issues. Exercises to possibly adjust: Calf raises – could increase the weights or quantity Wall sits – could increase the weights or quantity Bent over row – would increase the weights but would need to decrease quantity.

Rebecca Richardson

COACH FEEDBACK

That’s great feedback. Thanks Rebecca. I have tweaked those exercises for next week.