April 23

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 Internal Rotation

10 Assisted Cossack Squat

12 Plank to Pigeon

20 90/90 Hip Switch

Block 1

5 Rounds

6 DB Tempo Front Squat

           3-0-1 TEMPO

6 each side DB Lateral Lunge Clean

5 Reverse Nordic Curl

Block 2

3 Rounds

6 each side Copenhagen Dip

6 each side Offset Forward/Reverse Lunge

15 each side SL Calf Raise

6 each side Straight Leg Raise

12 Psoas March

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