S&C

Exercises

Plank	2 x 60s
Russian Twist	2 x 20 (5)
Wall Press Up	2 x 12
Squats	2 x 12 (5)
Split Squat	2 x 12
Single Leg Calf Raises	2 x 10 (3)
Glute Bridge	2 x 15
Wall Sits	2 x 50s
KettleBell Swings	2 x 20 (8)
Bent Over Row	2 x 15 (5)
Farmers Walk	2 x 60s (8)

TIMER

COACH NOTES

See how the legs feel after the long run Sunday, but if they are ok, getting this done Monday is a great way to start the week. Reschedule if you need the rest.

Coach Simon

RUNNER FEEDBACK

Felt strong today! 💪🏻 Did a good 10 mins on the treadmill to warm up – did the equivalent of 4 x laps slightly speeding up each lap Did 65 seconds on plank x 2 (hard though!) Did 60 seconds on the wall sits x 2 And did the calf raises with 5kgs instead of 4 Plus a good stretch after 🙌🏻

Kirstie Carlton-Blake

COACH FEEDBACK

Fantastic work Kirstie. It’s great to see those little improvements happening and shows you continue to make progress. I’ve updated the reps/weights to reflect the feedback for next week.