S&C

Exercises

Squats	2 x 20
Plank	2 x 70s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (9kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 12 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 15
Russian Twist	2 x 20
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

Keep doing what you are doing. It’s working right now and I’m really happy with how things are going at the moment.

Coach Simon

RUNNER FEEDBACK

Just done my S&C as I could not fit it in earlier. All OK – later in the day meant slightly more flexibility for my stretch exs. No niggles, nothing to report really except – Yep, I did ’em again!

Sarah Marzaioli

COACH FEEDBACK

Awesome. Great work Sarah. Another session ticked off. Love your consistency. This is the one department I’m lacking in as a runner but hoping to use the inspiration of the team to be much better at this going forward in the hope I can still find ways to get faster. So thank you for inspiring me.