S&C

Exercises

Step Ups	90s
Standing Long Jump	1 x 5
Hop n Stick	1 x 10*
Split Squat	2 x 12
Single Leg Calf Raises	1 x 10 (5)
Bicep Curls	2 x 20 (5)
Press Up	2 x 15
Bent Over Row	2 x 15 (5)
Goblet Squat	2 x 12 (5)
Side Lunges	2 x 12
Wall Sits	2 x 60s
Tricep Dips Bodyweight	2 x 20
Single Leg Deadlift	2 x 12 (5)
Plank	2 x 60s

TIMER

COACH NOTES

Let me know if any of the exercises feel too easy or comfortable and we can look to add some progression. But equally if you are happy with this routine, I’m happy.

Coach Simon

RUNNER FEEDBACK

Actually suprised myself today with these. They were a lot easier than I thought they were going to be considering I’m still pretty tired after yesterday. I guess it’s a sign that I’m getting used to them and my fitness level is improving so I’m pleased.

Andy Alabaster

COACH FEEDBACK

Well done Andy, I think post P2P I’ll look to mix things up a bit. Not necessarily make it more challenging but just add some variety and get the body working slightly differently. I’m wary to change anything just yet in case it causes a niggle.