August 13
Aug 12
1 min read
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 Knee Hugs up and back
Lateral Lunge Pivot up and back
Walking Quad Stretch RDL up and back
Block 1
5 Rounds
6 each side SL KB RDL
6 each side Band Resisted Knee Drive
Block 2
4 Rounds
Banded Lateral Walk up and back
15 each side SL Glute Bridge
30 sec each side SL Glute Bridge Hold
Block 3
6 x 20/30 Standing Bike Sprint
15-20 Tension
70-90 RPM
Cool Down
Walk to Stop Sign and back
Roll Out
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