October 14

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swing side to side

12 Leg Swings front to back

10 Pole Squats

Walking Quad Stretch to RDL up and back

Lateral Lunge to Pivot up and back

12 Alt Lunge to Windmill

20 90/90 Hip Switch Reach

Block 1

Back Squat

      Warm up with 10 light reps

2x8

2x6

1x4

4x7 each side Banded Glute Bridge Hip Flexor Pull

Block 2

3 Rounds

7 each side SA DB Step Up

10 each side Banded Skater Step

6 each side SL Box Squat

Block 3

2 Rounds

12 each side 3 Way Lunge

6 each side SL TKE RDL

Cool Down

Bike 3 Min

Roll Out