S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Reverse Lunge & Rotation	2 x 10 (8kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)

TIMER

COACH NOTES

This is the one day you’ll be at your most vulnerable so just listen to the body and ease back if need be.

Coach Simon

RUNNER FEEDBACK

Done 20min elliptical just to save the legs abit for tomorrow session. Done all exercises as normal feeling OK but legs are a little tired now.

Stephen Gates

COACH FEEDBACK

Great work Steve. Sensible about the elliptical. Should have Fin there tonight. His last two parkruns were 17:07 and 17:17 (took the win) at the weekend. So hoping you two won’t be too far apart.