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

**AFTERNOON ATHLETES - Goblet Pause Squat - 3 sec pause

8 Banded DB RDL

8 each side Straight Leg Raise

Block 2

3 Rounds

Banded Lateral Walk up and back

12 Med Ball Skater Jump

12 Kneel to Lateral Bound

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

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