Full Body S&C

15 Points
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SUMMARY 📝

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

FEEDBACK

COACH SIMON NOTES 🍊

As runners it is important we do our strength and conditioning. It becomes even more important the only we get as our muscles start to decline.

S&C for runners does not need to be complicated. We just need to focus on the fundamental movement patterns and the key muscle groups.

You can’t beat a simple exercise like a squat as it works all the key muscles in the leg. Sometimes with so much information out there on social media regarding the different exercises and workouts that can improve your running, it’s easy to get overwhelmed.

But if you stick to the basics and make gradual improvements then over time you’ll become a stronger runner and reduce the risk of injury.

Two 30 minute sessions per week can bring you excellent gains.

The fundamental movement patterns we want to include our squats, lunges, hinge, rotate, push, pull and gait. In terms of the muscles we want to include exercises that work our calves, glutes, quads, hamstrings and our core.

Including a few upper body exercises can help too. If you’re on a training plan with pbrunner, then your coach will include S&C sessions in your weekly schedule.

10 Mins Legs

3 POINTS
Squats 30s x 2
Calf Raises 30s x 2
Glute Bridge 30s x 2
Reverse Lunge 45s x 2
Wall Sits 30s x 2

10 Mins Arms

3 POINTS
Bicep Curls 40s x 2
Tricep Dips Dumbbells 20s x 2
Bent Over Row 20s x 2
Shoulder Press 20s x 2
Chest Press 20s x 2

10 Mins Core

3 POINTS
Russian Twist 30s x 2
Plank 30s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 30s x 2

12 Mins Core

4 POINTS
Russian Twist 30s x 2
Plank 45s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 60s x 2
Side Planks 15s x 2

12 Mins Legs

4 POINTS
Squats 45s x 2
Calf Raises 30s x 2
Glute Bridge 45s x 2
Reverse Lunge 60s x 2
Wall Sits 45s x 2

15 Mins Core

5 POINTS
Russian Twist 45s x 2
Plank 60s x 2
Dead Bugs 45s x 2
Flutter Kicks 45s x 2
Single Leg Deadlift 60s x 2
Side Planks 30s x 2

15 Mins Legs

5 POINTS

Find the right weights for you on the Goblet Squats. You can also introduce weights for the Calf Raises and Reverse Lunge if you find body weight is too easy.

Squats 45s x 2
Calf Raises 30s x 2
Split Squat 60s x 2
Wall Sits 60s x 2
Hip Abduction Isometric 45s x 2
Crab Walks 45s x 2

20 Mins Legs & Core

8 POINTS
Squats 30s x 2
Russian Twist 30s x 2
Calf Raises 30s x 2
Plank 30s x 2
Glute Bridge 30s x 2
Dead Bugs 30s x 2
Reverse Lunge 30s x 2
Flutter Kicks 30s x 2
Wall Sits 30s x 2
Single Leg Deadlift 30s x 2

Pilates

10 POINTS

Aerobics

10 POINTS

Follow the instructions of the class leader.