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 Back Squat

3 sec hold at bottom

Warm up with 10 regular back squat

15 each side Swissball Hamstring Curl

20 Banded Glute Bridge Hip Flexor March

Block 2

3 Rounds

6 each side Forward/Backward Lunge

10 Squat Therapy

6 each side Anterior/Posterior Step Down

Block 3

3 Rounds

30 sec Standing Bike Sprint

17-20 Tension

70-90 RPM

12 each side 3 Way RDL Reach

Cool Down

Bike 3 Min

Roll Out