S&C

Exercises

Goblet Squat	2 X 10 (5kg)
Single Leg Glute Bridge	2 X 10
Plank With Leg Raise	2 x 60s
Flutter Kicks	2 x 30s
Wall Sits	2 x 60s
Bent Over Row	2 x 25 (5)
Incline Press Up	2 x 12
Deadlift (Dumbbells)	2 x 10 (5)
Reverse Lunge & Rotation	2 X 10
Dead Bugs	2 X 10
Crab Walks	2 X 10
Side Lunges	2 X 10

TIMER

COACH NOTES

Part of me wants to mix this up and make it more challenging, but then I remember you’re likely to have a layoff at some stage and you picked up an injury pushing too hard before that I would hate myself. So let’s keep this where it is for now.

Coach Simon

RUNNER FEEDBACK

All done no problems. I spent the whole session thinking where I could run to to get my ‘Orange snap’ time flew by!😂 My op could be anytime in the next 6 months, so I’m happy to step it up a bit while I’m waiting.

Sue Alabaster

COACH FEEDBACK

Ok cool. I’ll look to change it after the P2P. Just wary any changes now do risk a new niggle so would be silly to do in the same week as a race. Well done Sue. I think spontaneous photo’s will be the best.