S&C

Exercises

Plank	2 x 40s
Russian Twist	2 x 10
Squats	2 x 15
Split Squat	2 x 5
Single Leg Calf Raises	2 x 8
Glute Bridge	2 x 12
Wall Sits	2 x 30s
KettleBell Swings	2 x 10 (8)
Farmers Walk	2 x 60s (8kg)
KettleBell Bent Over Row	2 x 5 (6)

TIMER

COACH NOTES

If the legs are hurting after Sunday then perhaps focus on some more stretching and save the lifting for next week.

Coach Simon

RUNNER FEEDBACK

I had ten mins between between small person bed time and my dinner so I managed Plank 60 min x2 Heel raises 8×2 Glute bridge 12×2 no weight Wall sit 40sec x2 Squats 15×2 no weight

Kirsty Marsden

COACH FEEDBACK

Nice. If you can get that done in 10 mins, when you have that small window then it all helps. Great improvisation Kirsty.