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)
Russian Twist	2 x 20 (14kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)

TIMER

COACH NOTES

Having missed a few recently we want to prioritise these this week. With only 2 runs this week it should be fine and you can change days if it suits.

Coach Simon

RUNNER FEEDBACK

A pretty good session today. Decent elliptical session and good exercises I think I would like to swap out the Russian twist for another core exercise if possible. Apart from that all good 👍

Stephen Gates

COACH FEEDBACK

Great work Steve. I’ve taken out the Russian Twist for next week and put in a reverse lunge and rotation. See how you get on with that. It’s important we keep a “rotation” exercise in there and the “lunge” should also help as we were missing that movement pattern too. I’ve put 8kg, but you might find a different weight is better.