March 2

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

6 Pause Goblet Squat

3 sec hold at bottom

15 each side Swissball Hamstring Curl

20 Banded Glute Bridge Hip Flexor March

Block 2

4 Rounds

10 each side Drop Catch Split Squat

16 Lateral Hurdle Skater Jump

6 Pop Up Broad Jump

Block 3

3 Rounds

30 sec Standing Bike Sprint

17-20 Tension

70-90 RPM

8 each side SL Balance Pad Reach

Cool Down

Bike 3 Min

Roll Out