S&C

Exercises

Plank	2 x 120s
Single Leg Glute Bridge	2 x 10*
Split Squat	2 x 10 (6kg)
Press Up	2 x 15
Single Leg Calf Raises	2 x 8* (6kg)
Russian Twist	2 x 18 (6kg)
Wall Sits	2 x 40s
KettleBell Swings	2 x 28 (6kg)
Tricep Dips Dumbbells	2 x 15 (3kg)
Step Ups	2 x 90s
Bent Over Row	2 x 15 (5kg)
Squats	2 x 20
Bicep Curls	2 x 15 (5kg)
Kettlebell Hip March	2 x 12 (6kg)

TIMER

COACH NOTES

If you feel about jaded after your travels then this would be the session to ditch and focus on the running. If you can get all 4 done then brilliant. Move things around as need be.

Coach Simon

RUNNER FEEDBACK

First proper S&C in ages. Good news is not pain doing this now. Enjoyed getting back to this, I did reduce the reps on the press ups and can’t do a 2min plank anymore. Everything else was good.

Rachael Inns

COACH FEEDBACK

Well done Rachael. You’ll soon get back to those 2 minute planks I’m sure.