November 28

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Scap Push Up

12 Child Pose Lift Off

8 each side Wall Thoracic Rotation

8 Mini Band ER

8 Mini Band OH Press

10 Mini Band Driver

Block 1

4 Rounds

8 BB Z Press

Afternoon Kids - DB Z Press

8 Banded Lateral Raise

8 Devils Press

20 Russian Twist

10 each side Banded Bird Dog

Block 2

10 x 15/15 Standing Bike Sprint

                  17-20 Tension

                  70-90 RPM

Block 3

2 Rounds

6 each side Seated Banded Hip IR

6 each side Foam Roller Hip Airplane

20 90/90 Hip Switch Reach

6 Banded Good Morning

6 each side Side Lying Open Book

6 Foam Roller Thoracic Extension

Cool Down

Bike 3 Min

Roll Out

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction