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

With the race Sunday it would be good to do these early in the week if you can.

Coach Simon

RUNNER FEEDBACK

Everything felt just about ok, including the sit-up (although found them hard!), except for the Russian twists – just the position balancing on the pelvis is still painful. I did a version with my feet still in the floor, which still seemed to be working the right muscles! Took everything a bit slower and more deliberate today too. All in all, a good S&C session!

Alison Anderson

COACH FEEDBACK

Well done Alison and sensible to adjust the Russian Twist if it was causing you pain. Allan has just bettered your stair fall by tripping over on his run yesterday and landing on his face. He’s ok though, thankfully.