April 2

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

10 Wall Slides

20 90/90 Hip Switch Reach

Block 1

4 Rounds

8 BB Box Squat

Afternoon - Goblet Box Squat

15 each side Swissball Hamstring Curl

8 each side Banded Knee Extension

Block 2

4 Rounds

8 each side FFE Lunge

20 Hip Thrust

Sled Push up and back

Block 3

8 x 30/15 Standing Bike Sprint

17-20 Tension

70-90 RPM

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