S&C

Exercises

Press Up	3 x 15
Sit Ups	3 x 22
Single Leg Calf Raises	3 x 8
Bicep Curls	3 x 8 (15kg)
Shoulder Press	3 x 8 (15kg)
Goblet Squat	3 x 8 (15kg)
Dumbbell Swings	3 x 8 (15kg)
Plank	45 Secs
Flutter Kicks	3 x 50
Tib Raises	3 x 10
Split Squat	3 x 10
Dumbell Row	3 x 8 (15kg)
Tricep Dips Dumbbells	3 x 8 (15kg)
Step Ups	1 x 20
Hip Thrusts	1 x 10*
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

TIMER

COACH NOTES

Impressive 💪 Just be a little wary of any P2P fatigue and ease back on the leg stuff if need be.

Coach Simon

RUNNER FEEDBACK

Right calf had a whine on the calf raises but it’s just stiff. Plenty of stretching and an easy run tomorrow will sort that out. Had a good chat with Steve last night and it was great to hear how highly he speaks of your coaching abilities and how much he is enjoying the process. Thought you should know that.

Paul Lambert

COACH FEEDBACK

If you’re anything like me then I can appreciate your aching still. That’s so kind to say. Thank you. It’s such a pleasure for me to have the opportunity to work with runners like yourself and Steve, and it’s certainly reassuring that I’m on the right path at the moment. I think my approach and philosophy work well for Steve, given he does have a tendency to pick up injuries. It would be great if he can land the XC title and achieve his goal in the New Forest.