S&C

Exercises

Exercise Bike	15 Mins
Plank With Leg Raise	2 x 60s
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Dead Bugs	2 x 10 (8)
Split Squat	2 x 8 (8)
Bicep Curls	2 x 10 (8)
Reverse Lunge & Rotation	2 x 10
Tricep Dips Dumbbells	2 x 12 (8)
Box Step Up	2 x 15 (10)
Farmers Walk	2 x 60s (12)

TIMER

COACH NOTES

Hopefully these have helped you feel really good within yourself. It’s not all about getting quicker times. Feeling better is far more powerful. Great work with these.

Coach Simon

RUNNER FEEDBACK

Done. Left knee has a low level of angry at the moment and the split squats aggravated it. I didn’t do the reverse lunge and only went up one step on the box step up (usually do two steps) and it didn’t shout. Running seems okay it’s just the twisting and closing the knee joint past a right angle. Will modify movement on next set of S&C as necessary

Rebecca Richardson

COACH FEEDBACK

Keep an eye on that. I think we’re probably pushing you harder than ever before so a few niggles are likely, but it’s just a case of making sure they don’t become anything more sinister. Well done for getting these done.