S&C

Exercises

Bicep Curls	2 x 8 (6kg)
Split Squat	2 x 5 (6kg)
Plank	2 x 45 Secs
Tricep Dips Dumbbells	2 x 5 (6kg)
Russian Twist	2 x 8 (6kg)
Bent Over Row	2 x 10 (6kg)
Hundreds	2 x 20
Squats	2 x 8 (10kg)
Dumbbell Swings	2 x 10 (6kg)
Wall Sits	2 x 45 Secs
Tib Raises	2 x 10
Single Leg Glute Bridge	2 x 10
Shoulder Press	2 x 6 (6kg)

TIMER

COACH NOTES

A busy finish to the week but will good to squeeze one of these sessions in.

Coach Simon

RUNNER FEEDBACK

Got it done! By the way I also added in an achilles tendons exercise that I learnt when I was recovering from that awful achilles injury a year ago. Standing on edge of step and going up on tiptoes, then dropping heels low- I did about 10 reps. Don’t know if it’s better to do one footed or both together. Recently I have noticed my achilles tendons aching after running (but fine during, and both sides so not an injury I don’t think) so I want to make sure they’re strong enough!

Anna Baker

COACH FEEDBACK

ah yes, they are a good exercise. I’ve put them in (Calf Raises) and they’ll appear from next week. I would start off doing them on both feet and as you get stronger we can then switch to one leg. Well done Anna.