S&C

Exercises

Squats 2 x 12 (1.5kg)
Plank 2 x 60 Secs
KettleBell Swings 2 x 10 (8)
Dead Bugs 2 x 12
Calf Raises 2 x 12
Shoulder Press 2 x 8 (5)
Split Squat 2 x 12 (1.5kg)
Crab Walks 2 x 10
Bent Over Row 2 x 12 (5)
Psoas Hold 2 x 30s

TIMER

COACH NOTES

Into the groove now. I’m really happy with the past 2-3 weeks, now we just need to turn that into 7-8 weeks.

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Coach Simon

RUNNER FEEDBACK

Second plank was soooo hard! The rest was ok – still definitely pushing me though. I’d forgotten about the psoas hold – a killer, even for 30 seconds!
Alison Anderson

COACH FEEDBACK

Awesome work Alison. Good to challenge yourself and glad you found the Psoa Hold ok.
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Coach Simon