November 27

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings Side to Side

12 Leg Swings Front to Back

10 Pole Squats

Walking Hip CAR up and back

Walking Lunge with Thoracic Rotation up and back

12 Plank to Runner Lunge

8 each side Lizard to Hamstring Stretch

Block 1

4 Rounds

8 each side Banded Skater Squat

8 each side KB Reverse Lunge with Rotation

8 each side SL KB RDL

Block 2

3 Rounds

12 each side Bulgarian Split Squat - no weight

6 each side Banded Lateral Step In

8 each side SA SL Glute Bridge Pull Over

 Block 3

3 Rounds

6 each side Banded Hip Flexor Pull

6 each side Supine KB Hip Flexor Extension

7 each side Kneeling Groin to Windmill

Cool Down

Bike 3 Min

Roll Out