S&C

Exercises

Plank	2 x 35 Secs
Incline Press Up	2 x 10
Clam Shells	1 x 10
Forward Lunge and Rotation	2 x 10
Glute Bridge	2 x 10
Side Leg Raises	2 x 10
Single Leg Deadlift	2 x 10
Split Squat	2 x 8
Wall Sits	1 x 35 Secs
Squats	2 x 10

TIMER

COACH NOTES

I’m quite keen to see if we can make progress with these in the 2025, so as soon as an exercise feels comfortable let me know.

Coach Simon

RUNNER FEEDBACK

All done. Double session today. Sorry forgot strides today – will make sure I do after Wed run this week. Exercises getting easier ( apart from the planks!) Happy for you to add in some sit ups or cruches if you think this would help with my core strength.

Ellie Miller

COACH FEEDBACK

Great work Ellie. I’ve added in some Dead Bugs. They are a really good core exercise that require co-ordination as well. I prefer these to sit ups. Give them a go and see how you get on.