S&C

Exercises

Step Ups	2 x 90s
Squats	2 x 20
Plank With Leg Raise	2 x 30s
Single Leg Deadlift	2 x15
Dead Bugs	2 x 15
Wall Sits	2 x 50s
Single Leg Glute Bridge	2 x 10
Single Leg Calf Raises	2 x 10
Side Lunges	2 x 10
Forward Lunge and Rotation	2 x 10
Leg Raises	2 x 10

TIMER

COACH NOTES

Good to get back into the habits of 2 S&C. To be honest if the knee continues to be a problem we could look to drop back to 3 runs for a bit. Let me know. Hopefully you’ve solved the issue with your new box lifting technique.

Coach Simon

RUNNER FEEDBACK

Had to do a little switch around, husband was out Thursday evening & this is the only evening I was home so swapped this with Tuesday. Going to try out the watch for my effort session instead. Knee is sooooooo much better. I’m so pleased. Managed all my exercises this week 👍

Stacey Hayler

COACH FEEDBACK

This is brilliant news about the knee and hopefully it was that poor box lifting technique that was the evil culprit. Fingers crossed it’s all systems go from now on. Well done Stacey.