S&C

Exercises

Single Leg Calf Raises	2 x 10 (8)
KettleBell Swings	2 x 20 (12)
Flutter Kicks	2 x 60
Wall Sits	2 x 60 Secs
Squat/Overhead Press	2 x 10 (12)
Incline Press Up	2 x 10
Bent Over Row	2 x 10 (12)
Squat Jumps	2 x 10
Side Planks	2 x 40 Secs
Backward Lunge and Rotation	2 x 10 (5)
Dead Bugs	2 x 10

TIMER

COACH NOTES

With no ASPT for a few weeks, track could be an option, but it would mean altering the Sunday long run. Let me know if you wanted to do a track session on a Monday evening over the next few weeks. We’ve got the track booked every week over Xmas.

Coach Simon

RUNNER FEEDBACK

All done, well not this one. I’ve invested in apple fitness for a month whilst Adam’s away. There’s a great workout that consists of mostly single leg stuff; I feel a bit wonky so I’m hoping it will help. Also did a core yoga thing with Scott Jurek!

Sue Wilkinson

COACH FEEDBACK

More than happy with that. I’ll leave the exercises out for now. Just be wary of not doing too much too soon and be sensible with the weights. If there are any exercises you particularly enjoy then please let me know as I’m always keen to add to my exercise library.