S&C - PBrunner

S&C

Exercises

Press Up	3 x 15
Sit Ups	3 x 22
Single Leg Calf Raises	3 x 8
Bicep Curls	3 x 8 (15kg)
Shoulder Press	3 x 8 (15kg)
Goblet Squat	3 x 8 (15kg)
Dumbbell Swings	3 x 8 (15kg)
Plank	45 Secs
Flutter Kicks	3 x 50
Tib Raises	3 x 10
Split Squat	3 x 10
Dumbell Row	3 x 8 (15kg)
Tricep Dips Dumbbells	3 x 8 (15kg)
Step Ups	1 x 20
Hip Thrusts	1 x 10*
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

TIMER

COACH NOTES

Again, rest if need be, or adapt to protect the knee.

Coach Simon

RUNNER FEEDBACK

Just core and upper body. Looking out for the knee

Paul Lambert

COACH FEEDBACK

Smart. Well done Paul.

Coach Simon