S&C

Exercises

Press Up	3 x 15
Sit Ups	3 x 22
Single Leg Calf Raises	3 x 8
Bicep Curls	3 x 8 (15kg)
Shoulder Press	3 x 8 (15kg)
Goblet Squat	3 x 8 (15kg)
Dumbbell Swings	3 x 8 (15kg)
Plank	45 Secs
Flutter Kicks	3 x 50
Tib Raises	3 x 10
Split Squat	3 x 10
Dumbell Row	3 x 8 (15kg)
Tricep Dips Dumbbells	3 x 8 (15kg)
Step Ups	1 x 20
Hip Thrusts	1 x 10*
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

TIMER

COACH NOTES

If you are struggling with the knee don’t be afraid to sit one of these out. In the bigger picture it’s a wise move.

Coach Simon

RUNNER FEEDBACK

Had to drop dumbbell swings to one set and split squats to two sets due to the knee. Otherwise ok. Missed a session last week (spotted a pattern that’s it’s Tuesday when I am on early shifts) I’m going to switch some things up at home to try and prevent me skipping it in future.

Paul Lambert

COACH FEEDBACK

I would be inclined to sit out all the leg work until you feel the knee is better. Something I’ve done myself with good results in the last few weeks. It’s allowed me to keep hitting my targets with my running and run pain free. Strength is definitely one of your best areas right now and missing a few sessions to protect the knee is unlikely to make much difference. Perhaps no leg S&C for the next session combined with a lower training volume this week will be all it takes to cure the problem 🤞