November 18

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

10 Wall Slides

Walking Lunge with Thoracic Rotation up and back

Walking Quad Stretch RDL up and back

16 90/90 Hip Switch with Extension

Block 1

3 Rounds

8 Back Squat

          Warm up with 10 light reps

Afternoon Kids - Goblet Squat

15 each side SL Swissball Hamstring Curl

6 each side Standing Hip CAR

Block 2

4 Rounds

30 sec Squat ISO Hold

5 Box Jump

6 each side Banded Cursty Step Down

15 each side SL Glute Bridge

Block 3

3 Rounds

12 each side 3 Way Reach RDL

12 each side Bosu RDL KB Switch

Cool Down

Bike 3 Min

Roll Out