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

I know we discussed the 3 runs after the New Year. Let me know if you want to trial that for a bit. I only put 4 in because of the 2 parkruns this week.

Coach Simon

RUNNER FEEDBACK

Quite stiff and tired following yesterday’s run but got these all done with no major problems 👍

Andy Alabaster

COACH FEEDBACK

Excellent work Andy. Yeah not surprised you felt a little bit stiff after that run. But the fact you can get these done shows the recovery is pretty quick.