S&C

Exercises

Goblet Squat	2 x 8 (8kg)
Kettlebell Deadlift	2 x 10 (8kg)
Plank With Leg Raise	2 x 30s
Crab Walks	2 x 10
Russian Twist	2 X 15
Single Leg Calf Raises	2 x 10
Reverse Lunge	2 x 10
Hamstring Curls	2 x 10 (RB)
Bicep Curls	2 x 10 (5kg)
Farmers Walk	2 x 60s (8kg)
Bent Over Row	2 x 5 (5kg)
Shoulder Press	2 x 10 (1kg)

TIMER

COACH NOTES

Any tiredness in the legs then hold back and save them for the Xmas Day long run.

Coach Simon

RUNNER FEEDBACK

Stretches and arms was the limit, helping my back and not over using the legs after numerous stairs today.

Su Sparkes

COACH FEEDBACK

Well done Sue. My most effective back exercise is just digging the fist into my lower back and the leaning backwards from the waist. I try and do this every hour or so for 10-30 seconds.