S&C

Exercises

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 8
Bicep Curls 3 x 8 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 8
Dumbell Row 3 x 8 (15kg)
Tricep Dips Dumbbells 3 x 8 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*

TIMER

COACH NOTES

Again listen to the body. This week looks challenging, so if recovery is needed, take it. Or leave out the exercises which really test the shin.

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Coach Simon

RUNNER FEEDBACK

Feeling good and managed everything with little complaint from the back.
Paul Lambert

COACH FEEDBACK

That’s great news and a good sign things are starting to improve. Awesome work Paul.
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Coach Simon