S&C

Exercises

Exercise Bike	15 Mins
Plank With Leg Raise	2 x 60s
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Dead Bugs	2 x 10 (8)
Split Squat	2 x 8 (8)
Bicep Curls	2 x 10 (8)
Reverse Lunge & Rotation	2 x 10
Tricep Dips Dumbbells	2 x 12 (8)
Box Step Up	2 x 15 (10)
Farmers Walk	2 x 60s (12)

TIMER

COACH NOTES

Not sure I mentioned yet it’s a recovery week. It’s a recovery week. Enjoy.

Coach Simon

RUNNER FEEDBACK

Done. No Issues – took it slowly due to long Sunday run and track yesterday. Arms and shoulders felt this one. Overall felt okay.

Rebecca Richardson

COACH FEEDBACK

It’s certainly been a manic 4 days but I think the fact you can now withstand this training load only further highlights how far you have come with your fitness. Well done Rebecca.