March 13

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 RDL up and back

Walking Hamstring Scoop up and back

8 each side Supine Hip CAR

8 each side Lizard Hamstring Stretch

Block 1

4 Rounds

10 KB RDL

10 KB Swing

5 Jump Squat

20 Mountain Climbers

30 sec Standing Bike Sprint

17-20 Tension

70 - 90 RPM

Block 2

2 Rounds

6 each side Hip Shift

6 each side Groin Rock Back

6 each side Abductor Lift

12 Lumbar Rock

6 Down Dog Up Dog

12 Scorpion Kick Over

6 each Prone I Y T

Cool Down

Bike 3 Min

Roll Out