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S&C

Exercises

Step Ups 1 x 80 Secs
Split Squat 3 x 10(5kg)
Glute Bridge 2 x 10
Single Leg Deadlift 2 x 10(5kg)
Forward Lunge and Rotation 2 x 10(5kg)
Bent Over Row 2 x 10(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 10
Plank 2 x 50 Secs
Bicep Curls 2 x 12(5kg)
Tricep Dips Dumbbells 2 x 12(5kg)

TIMER

COACH NOTES

Let me know if you missing weights and need some alternative exercises. Not a disaster if we leave these until you return.

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Coach Simon

RUNNER FEEDBACK

Don’t have weights but did some stretching. Did a three hour hike with some climbing so rather stiff all over
Conal Tracey

COACH FEEDBACK

Nice, sounds like you’ve still got some good work in whilst away
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Coach Simon

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