S&C

Exercises

Elliptical	30 Mins
Squats	2 x 15 (25kg)
Single Leg Squats	2 x 10 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Dead Bugs	2 x 10 (5kg)
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)
Chest Press	2 x 10 (8kg)

TIMER

COACH NOTES

Definitely the toughest S&C routine of anyone in the team and no wonder you’re as quick as you are on the trails.

Coach Simon

RUNNER FEEDBACK

Done easy 4mile instead of elliptical, Got all exercises done with no drama still feeling strong which is good although I have felt a little fatigue in the legs after yesterday’s session. Hopefully I get through Sunday without any issues I think Jon is gonna ride his Nike next to me out of rye, we have found a loop round Iden which looks good for the session.

Stephen Gates

COACH FEEDBACK

Great work Steve! Another session in the bag and clearly everything worked well on Sunday.