August 13

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 FFE Lunge

6 each side SL KB RDL

6 each side Band Resisted Knee Drive

Block 2

5 Rounds

5 Seated Vertical Jump

4 each side Lateral Hurdle Hop to Skater Stride

12 DB Split Jump

Banded Lateral Walk up and back

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