S&C

Exercises

Single Leg Calf Raises	2 x 10
Single Leg Deadlift	2 x 8 (12)
Leg Raises	2 x 10
Wall Sits	2 x 60 Secs
Goblet Squat	2 x 10 (12)
Sit Ups	2 x 20
Single Leg Glute Bridge	2 x 10 (RB)
Forward Lunge and Rotation	2 x 10 (12)
Kettlebell Bent Over Row	2 x 5 (12)
Kettlebell Clean and Press	2 x 5 (12)
Crab Walks	2 x 10 (12)
Side Lunges	2 x 10 (12)

TIMER

COACH NOTES

The new workout, any problems let me know. If any of the reps are too low just shout. Not sure about the clean and press, hopefully it’s something you’ve done before as the technique might take some mastering.

Coach Simon

RUNNER FEEDBACK

Quick ish one again before the dog walk! Hate these dark mornings! Found the single leg dead lift a little tricky as my balance is shocking but practice makes perfect right??!! 🤣 Couldn’t find my bands so didn’t do the crab walk (will get hubby to hunt for them as they may be in the garage!

Klare Beecroft

COACH FEEDBACK

Well done Klare. Tell me about it. Hate the dark. The single leg deadlifts are one of the best exercises we can do as runners, so they are worth persevering with.