S&C

Exercises

Exercise Bike	15 Mins
Single Leg Glute Bridge	2 x 15
Split Squat	2 x 8 (8)
Russian Twist	2 x 12 (8)
Calf Raises	2 x 10 (12)
Bent Over Row	2 x 12 (10)
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Wall Sits	2 x 45s (6)
Shoulder Press	2 x 6 (8)
Flutter Kicks	2 x 30s

TIMER

COACH NOTES

If you do reach a point of exhaustion this would be the session to leave out.

Coach Simon

RUNNER FEEDBACK

All done. No issues. I noticed the additional weight on the bent over row but not on the other two exercises. (BTW it’s for info I’m not asking for a change!)

Rebecca Richardson

COACH FEEDBACK

Cool. It’s good you are feeling strong. I think we’ll hold fire until post HHM and then look to reassess the S&C. But you continue to make great gains which is very pleasing. Great work Rebecca.