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Gym Workout

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See exercises below, or if following your own routine, try and have a nice blend of core, legs and upper body work. Keep it simple and consistent for the best results. 💪

Stair Master 5 Mins
Step Ups 60 Secs
Leg Extension 2 x 12 (20)
Lat Pull down 2 x 12 (40)
Shoulder Press 2 x 12 (10)
Split Squat 2 x 10 (2kg)
Side Lunges 2 x 10 (3kg)
Ab Crunch 2 x 12 (25)
KettleBell Swings 2 x 12 (16)
Farmers Walk 2 x 70 Secs (12)
Forward Lunge and Rotation 2 x 10 (2kg)
Calf Raises 2 x 10 (5)
Plank 2 x 45s
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Good session. Add in the new drills you taught us on Tuesday.
Sue Mann
Yes some of those drills could really help. That’s why I like the idea of skipping and those pogo jumps, as they will improve your leg stiffness. What happens with a lot of us is we tend to sink into the ground when we land which increases our ground contact time and slows us down. These faster strong runners hit the ground and rather than sinking, they’ll pop back off quickly and powerfully thus improving their speed significantly. I’m not saying we all need to run like they do, but even reducing your ground contact time by 0.02 of a second will make a big difference. It might be a stat worth looking at alongside cadence, just to keep an eye on and see if you can improve. Especially when doing strides.
simon-linklater

Coach Simon