S&C

Exercises

Chest Press	3 x 10 (25)
Bicep Curls	3 x 10 (25)
Calf Raises	3 x 10 (15)
Tricep Dips Dumbbells	3 x 10 (25)
Russian Twist	3 x 10 (15)
Shoulder Press	3 x 10 (15)
Single Leg Deadlift	2 x 10 (10)
Leg Raises	2 x 10
Standing Long Jump	1 x 10
Walking Lunges	3 x 10 (10)

TIMER

COACH NOTES

I’m forever watching You Tubes videos and listening to podcasts trying to learn more and one good bit of advice I picked up on is the risk of Box Jumps. Yes they are a great exercises but somewhere along the line, a mistimed jump could end badly, standing jump is definitely a lot safer and more controlled.

Coach Simon

RUNNER FEEDBACK

Been struggling to find the time around the second session. So missed this. I did have an osteopath appointment, So checked the niggles around my body and told me the areas I need to strengthen.

Jack Matthews

COACH FEEDBACK

If you could pass on that feedback from the Osteopath that would be great. The more info you can send the better. I realise you’ve fallen away from the session I have set but would be keen just to make sure what you are doing is what’s needed right now.