October 20

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

8 Deep Squat to Hamstring Stretch

Walking Hip Opener up and back

Lateral Lunge Pivot up and back

Walking Figure 4 up and back

Block 1

3 Rounds

Bulgarian Split Squat Drop Set

6 2 DB

6 1 DB

6 Body Weight

Complete one side at a time

4 each side Quadruped Hip CAR

Block 2

4 Rounds

4 each side SL Kneel to Knee Drive

6 each side KB Suitcase Dead Lift

20 Banded Bear Plank Abduction

Block 3

8 x 30/30 Standing Bike Sprint

                  17-20 Working Tension

                  70-90 RPM

                  12-15 Active Rest Tension

                  70-90 RPM

Cool Down

Bike 3 Min

Roll Out