S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

Let me know which exercises now feel too comfortable and I will tweak them for next week.

Coach Simon

RUNNER FEEDBACK

All good this evening elliptical and exercises done, could possibly swap out the push ups and maybe the flutter kicks for something different.

Stephen Gates

COACH FEEDBACK

Great work Steve, I have switched those ones out for next week although any new exercise at this stage of the plan I would approach with caution and keep the weights/reps low at first.