September 17

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings Side to Side

12 Leg Swinsg front to back

10 Deep Squat to Hamstring Stretch

Walking Hip Opener to Lunge up and back

Walking Hamstring Scoops up and back

Dowel Stretch

Block 1

4 Rounds

8 each side OH SA DB Reverse Lunge

8 KB Dead Lift

8 DB Sumo Squat

Block 2

3 Rounds

7 each side DB Cross Over Step Up

16 Alt Psoas Hip March

15 each side SL Calf Raise

Block 3

3 Rounds

20 Bench Hops

Walking Lunges up and back

20 Banded Glute Bridge Abduction

Cool Down

Walk to Stop Sign and back

Roll Out