November 24

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

12 Assisted Cossack Squat

Walking Quad Stretch OH Reach up and back

Walking Hamstring Scoop up and back

12 Plank to Runner Lunge

Dowel Stretch

Block 1

4 Rounds

6 Pause Back Squat – 3 sec hold

                  Warm up with 10 light weight back squats

Afternoon Kids – DB Pause Goblet Squat

20 Banded Hamstring Curl

20 Hip Thrust

Block 2

3 Rounds

20 sec Hamstring Tantrums

6 each side SL Drop to Box Jump

6 DB Double Squat Jump

Broad Jumps Length of Gym

Block 3

8 x 20/40 Seated Bike Sprint

                  12-18 Tension

                  80-100 RPM

Cool Down

Bike 3 Min

Roll Out