S&C

Exercises

Bicep Curls	2 x 8 (6kg)
Split Squat	2 x 5 (6kg)
Plank	2 x 45 Secs
Tricep Dips Dumbbells	2 x 5 (6kg)
Russian Twist	2 x 8 (6kg)
Bent Over Row	2 x 10 (6kg)
Hundreds	2 x 20
Squats	2 x 8 (10kg)
Dumbbell Swings	2 x 10 (6kg)
Wall Sits	2 x 45 Secs
Tib Raises	2 x 10
Single Leg Glute Bridge	2 x 10
Shoulder Press	2 x 6 (6kg)
Calf Raises	2 x 10

TIMER

COACH NOTES

Rinse and repeat!! Great job on these.

Coach Simon

RUNNER FEEDBACK

Missed this again… Bum… Not lazy, just a very over busy life. I guess I make the runs happen at the expense of other stuff, determined not to let them go, where I find it hard to have such rigid insistence on doing the strength training as I don’t enjoy it. I will keep really trying to get most of them done though.

Anna Baker

COACH FEEDBACK

I think if we get 1 in, you’ll be maintaining strength, 2 and you’ll be progressing. So it’s worth always putting 2 on the plan, knowing that 1 should always get done, 2 perhaps some weeks. It’s like when you have a partner that is always late. If you need to be out the house by 8am you tell them 7:45. So we’ll keep putting 2 in the plan, but if you only get 1 done, I’ll never be disappointed.