November 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

Lateral Lunge Pivot up and back

8 each side Lizard to Hamstring Stretch

Block 1

4 Rounds

5 TEMPO Goblet Squat

               Tempo 3-0-1

12 Banded RDL

8 each side Banded Fire Hydrant

Block 2

3 Rounds

8 each side Band Assisted Split Jump

2 x 3 each side SL Broad Jump

12 Alt DB Split Drop

Block 3

3 Rounds

30 sec each side Standing Bike Sprint

14-20 Tension

70-90 RPM

30 sec each side Knee Drive Hold

20 each side Hip Flexor Pulse

4 each side Wall Hip CAR

Cool Down

Bike 3 Min

Roll Out