December 2

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 Plank to Runner Lunge

20 90/90 Hip Switch

Walking Quad Stretch RDL up and back

Dowel Stretch

Block 1

4 Rounds

8 Trap Bar Deadlift

6 each side Banded Quad Extension

5 Reverse Nordic Curl

Block 2

4 Rounds

6 each side Band Resisted Step Down

6 each side Lateral Lunge to Clean

5 Box Jumps

Block 3

3 Rounds

6 each side Copenhagen Lift

6 each side Hip Flexor Lift Off

10 Alt Plank Hip Extension Abduction

Cool Down

Bike 3 Min

Roll Out