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Hello there, welcome back to RunPod. I'm Jenny Faulkner, back here with Coach Mike,

Mike's from CrossFit Putney, and he has devised some brilliant routines actually to help us focus on strength and conditioning which is

something hey Mike that runners just neglect. I mean well not all runners some of you are goody

two shoes but others like me do neglect it and that

is ultimately what led me to injury last year. Yeah, I think, you know, the only ones that

don't neglect it have probably been through the same journey. They pick up something that

is stopping them from running and then they get told you need to get yourself a bit stronger

so you can get out there and keep the miles going. And yeah, this is exactly what we've devised to stop that from happening to people. Yeah, now obviously

you can go to CrossFit classes with Mike or you could get a band, you know, and start doing

some band work at home. You could do a whole load of things. But what we thought we'd do is if every

week we came up with three simple exercises that you can do, you don't have to go to a gym, you can

do them at home in the privacy of your of your house, so you can wear whatever you want whilst

you're doing it, you could be in your running kit, your underwear, I don't know, totally up to you, but as long as you do it, that's the main thing, hang?

Yes, yeah, as long as you do it wearing whatever you like and you stick to the guidelines, you'll see some positive benefits.

Yeah, okay, so we're still early January and I hope that 2023 is going well for you.

If you didn't do the exercises in session one, you can you can still

pick up on them, but we are here today with exercises in session two. Three exercises. Mike,

what is the first one? Yes. So we're starting similar to week one. We're starting with some lower

body work. And we've made it a bit of a progression now and we're doing a forward lunge.

Okay, so we've done the video. So if you go to Instagram, you can see a video which will actually

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