S&C

Exercises

Step Ups	90s
Standing Long Jump	1 x 5
Hop n Stick	1 x 10*
Split Squat	2 x 12
Single Leg Calf Raises	1 x 10 (5)
Bicep Curls	2 x 20 (5)
Press Up	2 x 15
Bent Over Row	2 x 15 (5)
Goblet Squat	2 x 12 (5)
Side Lunges	2 x 12
Wall Sits	2 x 60s
Tricep Dips Bodyweight	2 x 20
Single Leg Deadlift	2 x 12 (5)
Plank	2 x 60s

TIMER

COACH NOTES

I really hope you are feeling better? Keep being awesome with these.

Coach Simon

RUNNER FEEDBACK

Gave these a go today and all good 👍 After the week off I took a bit longer than usual and some of them were hard work to start with but got them all done so I’m happy.

Andy Alabaster

COACH FEEDBACK

So pleased you are feeling better Andy and able to do these. Hopefully this week you’ll be back on track.