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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

Any sign of tiredness then perhaps rest up here for Sunday.

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Coach Simon

RUNNER FEEDBACK

All fine. Left out a couple of the leg exercises just to make sure they’re fresh for Sunday.
Kieran Price

COACH FEEDBACK

Very smart move. Bring on the race, weather looks crap but it should still be fun. Great work Kieran. I feel like you come into this race well prepared and running well.
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Coach Simon

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