S&C

Exercises

Step Ups	1 x 80 Secs
Split Squat	3 x 10(5kg)
Glute Bridge	2 x 10
Single Leg Deadlift	2 x 10(5kg)
Forward Lunge and Rotation	2 x 10(5kg)
Bent Over Row	2 x 10(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 10
Plank	2 x 50 Secs
Bicep Curls	2 x 12(5kg)
Tricep Dips Dumbbells	2 x 12(5kg)

TIMER

COACH NOTES

Similar to the session which worked well for Brighton. I’ve taken out press ups and put in some arm exercises. 5kg might feel easy, but it’s still helping. If anything does feel too easy or too hard, just say and I will tweak the reps.

Coach Simon

RUNNER FEEDBACK

I have managed to make this a habit since the spring but hadn’t done single dead leg lifts for a while. It is so important to slowdown and be in the moment or else I lose my balance. Nice not having the press up dread hanging over me, knowing I can go back to it when I’m stronger.

Conal Tracey

COACH FEEDBACK

I hate press ups. My spindly arms just cannot cope with those. Glad you’ve been keeping them up. If any of the exercises become too easy or you want to switch any out, just let me know and I can do that. Well done Conal.