S&C

Exercises

Squats	2 x 12
Sit Ups	2 x 15
Split Squat	2 x 12
Russian Twist	2 x 8 (3kg)
Bicep Curls	2 x 12 (5)
Calf Raises	2 x 12
Tricep Dips Dumbbells	2 x 12 (5)
KettleBell Swings	2 x 12 (8)
Side Lunges	2 x 10

TIMER

COACH NOTES

Any problems let me know. Keep being awesome 💪

Coach Simon

RUNNER FEEDBACK

Gave myself a kick up the arse and did a combined version of the two S&C sessions you set this week. Some I did all the sets, others not, including the sit ups and Russian twists, which just hurt my coccyx and pelvis too much. Think I’ve still got some healing to do there. Otherwise it all went pretty ok, notwithstanding the loss of fitness over the past few weeks of being ill and injured…

Alison Anderson

COACH FEEDBACK

Well done Alison, glad you were able to get something done. These things happen. Poor Ben has fractured his patella falling over whilst Orienteering. Esmee has somehow fractured a bone in her foot despite not banging it. So you’re not alone and whilst I’m not going to pretend it’s ideal, we still have plenty of time to make some good gains once you are feeling better.