S&C

Exercises

Single Leg Calf Raises	2 x 8* (10kg)
Shoulder Press	2 x 8 (8kg)
Split Squat	2 x 8 (10)
Goblet Squat	2 x 8 (10)
Bicep Curls	2 x 8 (10)
Russian Twist	2 x 8 (10)
Bent Over Row	2 x 8 (10)
Plank	2 x 60 Secs
Dead Bugs	2 x 15
Tricep Dips Dumbbells	2 x 8 (10)
Dumbbell Swings	2 x 15 (10)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 80 Secs
Press Up	2 x 12

TIMER

COACH NOTES

Don’t worry if the 10kg reps feel comfortable already, we can push the reps up as high as 20 before upping the weights again, so plenty of room for progression.

Coach Simon

RUNNER FEEDBACK

Feels like a good routine now with the reps adjusted for the new weight.

Kieran Price

COACH FEEDBACK

Brilliant. Great to hear that and excellent work for getting to this stage. Honestly if this is something you can keep in your weekly routine going forward it’s should benefit your overall quality of life and not just your running. Awesome work Kieran.