December 18

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat OH Reach

Walking Quad Stretch Reach up and back

Walking Figure 4 up and back

20 90/90 Hip Switch

Block 1

4 Rounds

6 Pause Back Squat - 3 sec pause

      Warm Up with 10 regular light squats

8 Banded DB RDL

8 each side Straight Leg Raise

Block 2

3 Rounds

Banded Lateral Walk up and back

8 each side DB Step Up

6 each side Hip Flexor Sit Up

12 Banded Hip Flexor March

Block 3

10 x 30/30 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out