September 28

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

Walking Straight Leg Kick up and back

Walking Quad Stretch RDL up and back

Walking Figure 4 Stretch up and back

12 Plank to Runners Lunge

8 Deep Squat OH Reach

Block 1

4 Rounds

6 each side KB Split Squat with Rotation

8 each side B Stance DB RDL

4 Hamstring Walk Out

Block 2

3 Rounds

6 each side Anterior/Posterior Step Down

6 each side SL KB Hip Flexor Lift

12 Alt Med Ball Glute Bridge Kick Out

Block 3

6 x 30/30 Seated Bike Sprint

                  12-20 Tension

                  80-100 RPM

Cool Down

Bike 3 Min

Roll Out