Line Drills (25-30ft/ movement):
High Knees
Butt Kicks
Quad Stretch
Knee Hug
Frankenstein’s
Spiderman Lunge
Side to Side Lunge
Side Shuffle
*Equipment Needed: None
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 25 minutes Alternating:
Minute 1 – Row x 45 sec
Minute 2 – 6-8/side Single arm Russian KB Swing
Minute 3 – Bike x 45 sec
Minute 4 – 2-4/side KB Turkish Get ups
Minute 5 – Ski x 45 sec
A. Ankle Clocks: 2-3 x 3-5 rotations (4 way reach), rest 30s.
B. Wall Reference Skater Squat: 2-3 x 6 per side, rest 30s.
C. Extended Leg Couch Stretch: 2-4 x 30s per side, rest 30-45s.
D. Hip Rotating Side Plank: 2-3 x 6-8 per side, rest 30-45s.
*Focus on rotating from the hip
E. Natural Knee Extension: 2-3 x 6-8 reps, rest 30-45s.
F. Narrow Stance Squat to Hamstring Pulses: 2-3 sets x 10 reps of 3+3.