S&C

Exercises

Plank With Leg Raise	2 x 60s
Single Leg Deadlift	2 x 10 (8)
Press Up	2 x 15
Goblet Squat	2 x 20 (16)
Shoulder Press	2 x 10 (5)
Russian Twist	2 x 10 (8)
Split Squat	2 x 15 (8)
Bent Over Row	2 x 15 (5)
Single Leg Calf Raises	2 x 10
Tib Raises	2 x 15
Crab Walks	2 x 20
Pull Ups	2 x 10
Bicycle Crunch	2 x 20

TIMER

COACH NOTES

Rinse and repeat!

Coach Simon

RUNNER FEEDBACK

This was fine, struggled a bit with the pushups but everything else was good. Didn’t fall over doing those single leg deadlifts for a change, that was nice.

Sam Davies

COACH FEEDBACK

Not falling over is always a win. They are a tough exercise but one of the best we can do as runners. Great work again Sam. No doubt these are making a big difference and just a small part of why now you can hit those paces late in a track session.