January 27

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 Reach up and back

Walking Lunge with Thoracic Rotation up and back

10 Wall Slide

8 each side Supine Figure 4 Rock

20 90/90 Hip Switch

Block 1

4 Rounds

8 TEMPO Back Squat

TEMPO 3-1-1

20 Banded Hamstring Curls

4 each side 1/2 Kneeling Hip CAR

Block 2

4 Rounds

12 KB Lateral Shift

6 each side Rotation RDL

30 sec each side Lateral Wall Hold

Block 3

2 Rounds

40 Sec Standing Bike Sprint

15-20 Tension

70-90 RPM

Walking Lunges up and back

Cool Down

Bike 3 Min

Roll Out