August 20

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 Internal Rotation

10 Assisted Cossack Squat

12 Plank to Pigeon

20 90/90 Hip Switch

Block 1

3 Rounds

6 Heel Elevated Goblet Squat

10 Band Assisted Jump

20 DB Glute Bridge

Block 2

5 x 5-10-5 Sprint

Block 3

3 Rounds

6 Assisted Sissy Squat

8 each side Mini Band Leg Extension

30 sec each side Copenhagen Hold

12 each side 3 Way Reach

Block 4

2 Rounds

6 each side 90/90 Hip Extension

6 each side Heel Click

30 sec each side Hip Distraction

30 sec each side Figure 4 Distraction

Cool Down

Bike 3 Min

Roll Out