S&C

Exercises

Cross Trainer	20 Mins
Single Leg Deadlift/Overhead Press	3 x 10 (6)
Squat Jumps	3 x 10
Flutter Kicks	3 x 30
Single Leg Press	3 x 10 (30?)
Tricep Dips Dumbbells	3 x 10 (8)
Box Jump	2 x 10
Seated Row	3 x 10 (25)
Split Squat	3 x 10 (10)
Bicep Curls	3 x 10 (6)
Crab Walks Dumbbells	3 x 10 (8)

TIMER

COACH NOTES

I’ve added the exercises you were doing before, but no worries if you wanted to do your own thing in the gym. I respect that. Just listen to the body though and don’t overdo.

Coach Simon

RUNNER FEEDBACK

Done a session as dictated by Nick. I said to him I wanted to work on balance as I’ve felt I’ve lost that a bit of late. Really enjoyed the session, was a good mix.

Kelly DeRosa

COACH FEEDBACK

Great work. Yeah just be sure what he offers you is also right for you. But sounds like this was the case. A lot of the single leg work is great for balance. Well done Kelly.