S&C

Exercises

Goblet Squat	2 x 8 (8kg)
Kettlebell Deadlift	2 x 10 (8kg)
Plank With Leg Raise	2 x 30s
Crab Walks	2 x 10
Russian Twist	2 X 15
Single Leg Calf Raises	2 x 10
Reverse Lunge	2 x 10
Hamstring Curls	2 x 10 (RB)
Bicep Curls	2 x 10 (5kg)
Farmers Walk	2 x 60s (8kg)
Bent Over Row	2 x 5 (5kg)
Shoulder Press	2 x 10 (1kg)

TIMER

COACH NOTES

Keep listening to the body and do extra stretching if need be. For what it’s worth I was struggling quite badly with my glute and the 2 things which helped me (I’ll stop there by saying I’m not making comparisons as appreciate are issues are miles apart) were reducing my S&C and Tiger Balm (is that a miracle cure? I’m starting to think so). The point being, easing back on this for the short term might help. I should have just said that in the first place.

Coach Simon

RUNNER FEEDBACK

Always enjoy the anecdotes, so don’t stop in my count. Completed today as my day off, and out Friday evening ( sadly not the HR night). 10 stretches and 10 resistance, but little on the hips or knees. I’ll keep trying on hills for now ( with Hastings half coming, I need to 😆) Thank you for the chat, and yes incredibly proud of Jamie ( and Jake, who has an amateur kick boxing match in March 🫣, not my thing, but keeps his stress/OCD at bay). Jamie definitely making progress and more commitment since Christmas. Sorry it’s a long one!!!

Su Sparkes

COACH FEEDBACK

I’m actually concerned and feel sorry for whoever faces Jake in that kick boxing match. He’s is a ridiculous specimen of a man. When I watch Jamie run as well now my eyes light up due to the potential he has. That’s why I really hope he sticks with it until he goes and does his marine thing, because he could be a terrific runner and quite soon too. I suppose I should talk about you a little as well 😂 Great work Su on getting these done early.