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

Rinse and repeat!!

Coach Simon

RUNNER FEEDBACK

Again I did these straight out of bed and it works. I might not feel like running at 7AM but knowing this will only take twenty minutes I once again slowed down and breathed. As you say, breathing properly really takes focus as we always want to rush on and be somewhere else. Balances work so much better when you’re properly in the moment. Hoping to get to your Tuesday morning efforts if that’s ok. Not sure of the time and place though. 10AM at the track?

Conal Tracey

COACH FEEDBACK

I was reading a book about the benefits of doing some exercise first thing in the morning. So it would be a great habit to get into. Well done for smashing them out. Yes Tuesday morning is 10am at track, we always do our warm up around the local houses, otherwise we wouldn’t have enough time to get the session in (only have 60 mins). Let me know beforehand if you can make it and I will adjust the session on your dashboard next week as it will be slightly different.