S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (6kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 12
Russian Twist	2 x 15
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

Keep ticking these off and maintaining that strength.

Coach Simon

RUNNER FEEDBACK

Full session completed with no problems – once I had got started! Fretting about having SO MUCH TO DO for the festive season but I feel better now I have done my S&C. And, coach, I think you have tidied up my plan and I will now put away any thoughts of trying to fit in strides today. Rest of week looks totally doable, thanks.

Sarah Marzaioli

COACH FEEDBACK

Well done Sarah, great way to start the week. Often a schedule can look very daunting at the beginning of a week and the best approach is always just do one at a time. Things can often crop up that might prove disrupting, but again, best just to tackle them when and as they come along.