January 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 Quad Stretch RDL up and back

Walking Lunge with Thoracic Rotation up and back

10 Wall Slides

20 90/90 Hip Switch

Dowel Stretch

Block 1

4 Rounds

8 Back Squat

Warm up with 10 light reps

Afternoon Athletes - Goblet Squat

15 each side SL Swiss Ball Hamstring Curl

6 each side 1/2 Kneeling Hip CAR over Hurdle

Block 2

3 Rounds

8 each side SA DB Step Down

8 each side Deficit Curtsy Lunge

6 each side Anterior/Posterior Step Down

8 each side Mini Band Hip Abduction

Block 3

3 Rounds

8 Cal Assault Bike

Plate Rotational Walking Lunge Knee Drive up and back

Cool Down

Bike 3 Min

Roll Out