September 8

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 Opener up and back

Walking Lunge Thoracic Rotation up and back

8 each side Lizard to Hamstring Stretch

Block 1

4 Rounds

8 Trap Bar Dead Lift

Afternoon Kids - KB Deadlift

8 each side SL Banded RDL

20 Elevated Hip Flexor March

Block 2

3 Rounds

20 Banded Seated Hip Abduction

Lateral Skater Stride up and back

6 each side Band OH A Switch

10 Squat Therapy 

Block 3

8 x 30/30 Seated Bike Sprint

14-20 Tension

80-100 RPM

Cool Down

Walk to Stop Sign and back

Roll Out