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)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

Any niggles then ease back with Sunday in mind.

Coach Simon

RUNNER FEEDBACK

Decent session once again nice low heart rate on the elliptical which is good, all weights ok but could increase the weight on some very soon.

Stephen Gates

COACH FEEDBACK

Great work Steve. I think with only 6 weeks left, any tweaks we make to the S&C should be minimal, given the increased risk it involves. But happy to make a few changes if it’s beginning to feel too easy. Let’s get Bedgebury out the way and then after next week look to change it slightly.