September 3

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Poles Squats

Walking Quad Stretch RDL up and back

Walking Figure 4 Stretch up and back

20 90/90 Hip Switches

Block 1

4 Rounds

8 DB Front Squat

5 each side Offset Forward/Reverse Lunge

5 Reverse Nordic Curl

Block 2

4 Rounds

16 Hip Flexor March

7 each side TKE RDL

6 each side Posterior/Anterior Step Down

Block 3

3 Rounds

20 Anti Extension Dead Bug

20 Plate Russian Twist

8 each side Side Plank Dip to Leg Lift

Cool Down

Walk to Stop Sign and back

Roll Out