April 18

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 OH Reach

8 each side Lizard to Hamstring Stretch

Walking Hip Opener up and back

Walking Lunge Thoracic Rotation up and back

Block 1

5 Rounds

5 Plate G2OH

10 OH Reverse Lunge

15 Plate Squat 

20 Plate Russian Twist

Block 2

2 Rounds

6 each side Prone Hip ER Lift

6 each side Hip Airplane

6 each side Quadruped Hip CAR

12 Supine 90/90

6 each side Lateral Chain Stretch

30 sec each side Bretzel Stretch

Cool Down

Bike 3 Min

Roll Out