October 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 Squats

Walking Quad Stretch to Reach up and back

Walking Figure 4 Stretch up and back

Walking Hamstring Sweeps up and back

Block 1

4 Rounds

8 each side FFE Lunge

12 Banded Hamstring Curl

12 each side Med Ball Bulgarian Split Squat

Block 2

4 Rounds

6 Seated Box Jump

6 each side Quick Switch to Lateral Jump

20 Banded Resisted Pogo

 Block 3

3 Rounds

40 Sec Standing Bike Sprint

17-20 Tension

70-90 RPM

10 each side Mini Band Side Plank Hip Flexion

30 sec Side Plank Abduction Hold

Bonus Points if you want to hold a plate on your leg

Cool Down

Bike 3 Min

Roll Out