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

Just make sure the legs are recovered from Sunday. If you need extra rest then take it and only do 1 S&C this week.

Coach Simon

RUNNER FEEDBACK

Done all apart from the plank with leg raises – pain in my hip so had to stop that one. Knowing they’d taken a battering on Sunday I did a lot of stretching and legs feel okay now.

Rebecca Richardson

COACH FEEDBACK

Well done Rebecca. Very smart. The one benefit of me doing the same race as you guys is I know how everyone needs that little bit of extra recovery. Strides were not much fun this morning 🤣