April 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

Walking Lunges with Thoracic Rotation up and back

Walking Figure 4 Stretch up and back

20 90/90 Hip Switch

Block 1

4 Rounds

Drop Set Bulgarian Split Squat

8-8-8

10 each side Banded Wall Clamshell

Block 2

4 Rounds

8 each side Loaded Anterior Step Down

14 Alt Curtsy Lunge

10 each side Banded Glute Bridge Hip Flexor Pull 

Block 3

2 Rounds

8 each side Leg Lift over KB

12 each side 3 Way Lunge

Cool Down

Bike 3 Min

Roll Out

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction