S&C

Exercises

Chest Press	3 x 8 (27.5)
Plank	2 x 60 Secs
Farmers Walk	2 x 60 Secs (27.55)
KettleBell Swings	2 x 15 (24)
Goblet Squat	2 x 10 (12kg)
Cable Torso Rotation	2 x 10 (25)
Split Squat	2 x 10 (8kg)
Lat Pull down	2 x 10 (50)
Ab Crunch	2 x 15 (78)
Seated Hip Abductor	2 x 10 (117)
Seated Hip Adductor	2 x 10 (90)

TIMER

COACH NOTES

If you can do this on a day when you run it ensures you get one full days of rest.

Coach Simon

RUNNER FEEDBACK

Don’t go to the gym, but focused on stretching and mobility which in parts could be a lot better! Still did press ups and exercises which will help but changes this up!

Jack Matthews

COACH FEEDBACK

Always happy to mix it up and give you some home workouts to do. I do quite a bit of stretching and some yoga poses as part of my S&C. Well done though Jack.