March 13

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Squat Thoracic Rotation

Walking Quad Stretch RDL up and back

Walking Hamstring Scoop up and back

Walking Leg Pull up and back

Block 1

4 Rounds

8 each side BB Split Squat

Warm up with 8 light reps each side

20 Banded Hamstring Curl

Block 2

3 Rounds

8 KB Sumo Squat

6 each side Curtsy Lunge

Banded Lateral Walk up and back

Block 3

2 Rounds

30 sec Standing bike Sprint

           17-20 Tension

           70-90 RPM

12 each side 3 Way Lunge

Complete one side at a time

15 each side SL Glute Bridge

Cool Down

Bike 3 Min

Roll Out