Initial Program – do as a circuit – Reps of 12, do circuit 3 times, rest 3min between circuit

Squat to Shoulder Press with Medicine ball – **Use 2 litre bottle of milk or similar**

**Use 2 litre bottle of milk or similar**

**watch that you don’t twist your trunk

**Don’t step out too far to start, but build up

Choose a couple from the video

30sec hold L and R

**will create calf soreness initially, but is OK

Unfortunately you need to do some running. Even if it’s one kilometre but your body needs to have the ‘loading’ of running. Use a treadmill or around the block. Ideally, this needs to be x2 per week. Look to gradually increase the distance, but no need to exceed 3kms!! Once running becomes easier, then look to increase pace or add in small sprints(running faster than a jog) while running.