S&C

Exercises

Step Ups	90s
Standing Long Jump	1 x 5
Hop n Stick	1 x 10*
Split Squat	2 x 12
Single Leg Calf Raises	1 x 10 (5)
Bicep Curls	2 x 20 (5)
Press Up	2 x 15
Bent Over Row	2 x 15 (5)
Goblet Squat	2 x 12 (5)
Side Lunges	2 x 12
Wall Sits	2 x 60s
Tricep Dips Bodyweight	2 x 20
Single Leg Deadlift	2 x 12 (5)
Plank	2 x 60s

TIMER

COACH NOTES

Hope all is well and the niggles have been kept at bay.

Coach Simon

RUNNER FEEDBACK

All done. I fell off the wagon last week with these so will try to get back on course and keep the two sessions if I can. Took it a bit easier as the hernia is reminding me it’s there but all ok so far🤞

Andy Alabaster

COACH FEEDBACK

Given your feedback with the niggles, and the trip to Bath, I think you should certainly excuse yourself for last week. But getting back into it as quickly as possible is a great attitude and you won’t lose any of the strength missing a few sessions. Great work Andy.