S&C

Exercises

Rowing Machine	10 mins
Side Planks	2 x 60
Bent Over Row	2 x 10 (8kg)
Squat Jumps	2 x 10
Dumbbell Swings	2 x 20 (8kg)
Incline Press Up	2 x 15
Russian Twist	2 x 20
Single Leg Glute Bridge	2 x 10
Split Squat	2 x 10 (8kg)
Calf Raises	2 x 10 (8kg)

TIMER

COACH NOTES

Fantastic work with these. If time allows a sneaky 2nd session wouldn’t go amiss. Let me know if any of the exercises get too comfortable or you want to swap a few out.

Coach Simon

RUNNER FEEDBACK

All done – I do add a few bits here and there. I’d say it’s not hugely challenging so could add a bit more load but if we can keep it to the sort of time this takes it’s great as I can do it easily

Fleur Record

COACH FEEDBACK

I’ve added in a few more exercises, some tricky ones and made the current routine more challenging too. Any problems let me know. Just approach the new reps/weights/exercises with a little caution as not to injured.