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

Rinse and repeat if the body allows. If not focus on some good stretching.

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Coach Simon

RUNNER FEEDBACK

Usual mix up of stretches and exercises, depending on what’s sore, plus an hour easy bike ride while chatting to my Mum.
Su Sparkes

COACH FEEDBACK

Well done Su, getting it done. Good to listen to the body as well and make the necessary adjustments.
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Coach Simon