S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Reverse Lunge & Rotation	2 x 10 (8kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)

TIMER

COACH NOTES

I’ve moved this to Wednesday this week to give yourself that extra rest after XC. If you wake up feeling good Monday by all means move it.

Coach Simon

RUNNER FEEDBACK

Good bike ride this morning instead of elliptical always prefer that if the weather is good. All exercises good I done russian twists again instead of the lung twist. Hope that’s OK.

Stephen Gates

COACH FEEDBACK

Nice switch up Steve, always good to get some fresh air. Well done on the strength work. No worries on the Russian Twist either, I’ve put that back in. I don’t have many “rotate” exercises in my library. The other one is the “Bar Twist” but you’d need a long bar to do that.