S&C

Exercises

Squats	2 x 12 (1.5kg)
Glute Bridge	2 x 10
Split Squat	2 x 12 (1.5kg)
Russian Twist	2 x 8 (3kg)
Bicep Curls	2 x 12 (5)
Calf Raises	2 x 12
Tricep Dips Dumbbells	2 x 12 (5)
KettleBell Swings	2 x 12 (8)
Side Lunges	2 x 10
Tib Raises	2 x 10

TIMER

COACH NOTES

See how the legs feel post hills and you might want to rest up and push this back a day or two.

Coach Simon

RUNNER FEEDBACK

Didn’t sleep well and stupidly busy at work so didn’t feel very motivated to get these done this evening, but went out for a walk and got some fresh air, and felt a bit better. Conscious though that bursts of activity after spending 10 hours sitting down isn’t the best… (I do try to move around a bit!). Anyway, it went fine – still challenging, so not sure if I’m getting stronger or not!

Alison Anderson

COACH FEEDBACK

Yeah I know the feeling, spend a lot of time in my office chair and then dash out to run. I thought you had a new standing desk? Mine is certainly helping me and trying to slowly increase the time I spend standing. Well done Alison, another one ticked off and sounds like it would have been easier to skip this one.