April 15

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat Hamstring Stretch

Walking Figure 4 Stretch up and back

Walking Lunge T Spine Rotation up and back

20 90/90 Hip Switch

Block 1

4 Rounds

7 each side FFE Reverse Lunge

7 DB RDL

10 each side Banded Fire Hydrant

Block 2

3 Rounds

8 KB Sumo Squat

15 each side SL Glute Bridge

30 each side SL Glute Bride Hold

Block 3

3 Rounds

30 Sec Standing Bike Sprint

                  17-20 Tension

                  70-90 RPM

Walking Lunges up and back

Cool Down

Bike 3 Min

Roll Out