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)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

If you don’t like the backward lunge, you could replace if for the forward lunge with rotation. Important to still get that rotation exercise in. Another exercise, if you have a bar, is a bar twist, that’s good for rotation.

Coach Simon

RUNNER FEEDBACK

Elliptical was good today couldn’t seam to get the heart rate up though which I guess is a good sign!! All exercises solid legs actually felt good today 👌

Stephen Gates

COACH FEEDBACK

That’s really positive after you mentioned you felt tired earlier in the week. Loving the low heart rate as well, things are clearly working well right now. Great work Steve.