S&C

Exercises

Single Leg Calf Raises	2 x 10* (8kg)
Shoulder Press	2 x 6 (8kg)
Split Squat	2 x 12* (8)
Goblet Squat	2 x 12* (8)
Bicep Curls	2 x 10 (8kg)
Russian Twist	2 x 12 (8)
Bent Over Row	2 x 10 (8kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 12 (8kg)
Dumbbell Swings	2 x 20 (8kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs
Press Up	2 x 10

TIMER

COACH NOTES

The sabbatical is over, back in the zone now and plenty of time to make a big difference before both the Pier to Pier and Hastings Half.

Coach Simon

RUNNER FEEDBACK

Managed to get most of these done on Friday so not too bad getting back into it today. Starting to think about looking for some 12.5kg dumbells as don’t see much point going from 8 to 10.

Kieran Price

COACH FEEDBACK

Well done Kieran. I’d be wary of jumping from 8-12.5 to be honest. Over 50% increase. You can’t really put a price on injury. If you made that jump to save a few quid and picked up a back injury for example that caused you to miss 4-5 weeks and a few races you’d be pretty annoyed with yourself.