S&C

Exercises

Step Ups	1 x 80 Secs
Split Squat	3 x 10(5kg)
Glute Bridge	2 x 10
Single Leg Deadlift	2 x 10(5kg)
Forward Lunge and Rotation	2 x 10(5kg)
Bent Over Row	2 x 10(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 10
Plank	2 x 50 Secs
Bicep Curls	2 x 12(5kg)
Tricep Dips Dumbbells	2 x 12(5kg)

TIMER

COACH NOTES

Just let me know once any of the exercises feel too easy or if you want any variety. But sometimes the best results have come from those that do the same over and over again.

Coach Simon

RUNNER FEEDBACK

Did these first thing in the morning. Slowed down and breathed properly

Conal Tracey

COACH FEEDBACK

Well done Conal. Interesting you should mention breathing as it’s something often overlooked in the S&C and running. I know my own breathing game (generally) is shocking.