June 11

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

12 Assisted Cossack Squat

Walking Quad Stretch RDL up and back

Walking Lunge Thoracic Rotation up and back

20 90/90 Hip Switch

Block 1

4 Rounds

6 Heel Elevated Goblet Squat

7 each side SL Hamstring Curl

30 sec each side Figure 4 Hip Distraction

Block 2

4 Rounds

20 sec each side ISO Split Squat Hold

16 Alt Split Jump

8 each side Forward/Backward SL Hurdle Hop

Block 3

6 20/40 Assault Bike Sprint

Cool Down

Walk to Stop Sign and back

Roll Out