April 14

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

12 Assisted Cossack Squat

Walking Quad Stretch RDL up and back

Walking Lunge Thoracic Rotation up and back

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

8 each side BB Elevated Reverse Lunge Knee Drive

20 Banded Hamstring Curl

4 each side 1/2 Kneeling Hip CAR

Block 2

4 Rounds

8 each side TKE Step Down

10 Sumo Squat

Banded Lateral Walk up and back

Block 3

3 Rounds

30 sec Standing Bike Sprint

17-20 Tension

70-90 RPM

12 each side 3 Way Reach

8 each side Copenhagen Twist

Cool Down

Bike 3 Min

Roll Out