S&C

Exercises

Cross Trainer	10 Mins
Romanian Deadlift	3 X 6 (40kg)
Barbell Squat	3 x 8 (20kg)
Split Squat	3 x 5
Leg Press	3 x 10 (50)
Box Step Up	3 x 10 (5)
Crab Walks	3 x 10
Lat Pull down	3 x 10 (25kg)
Flutter Kicks	3 x 20
Bench Press	3 x 8 (20kg)

TIMER

COACH NOTES

Just the 5 split squats for now. Stop if the knee hurts and save them for another day.

Coach Simon

RUNNER FEEDBACK

I did them without weight – I’ve a small amount of pain in knee but that’s it – compared to the agony I was in and not being able to weight bear after exercises for weeks I think I’m ok 👌🏻 feels almost surreal to have so little pain

Lisa Burgess

COACH FEEDBACK

That’s amazing. I think the most important thing is to do the exercises that Mary gave you. And even when the pain is gone, keep doing them. When I was 20 I had bad sciatica, it was awful. The doc gave me a list of stretches to do. 25 years on I still do them every day and my back has only ever given me a small amount of problems since.