WARM UP

5-10 mintues easy bike

Some arm swings. leg swings and ankle cicles!

MAIN SET

1. STABLE LEGS

3 x…
30 seconds left STEP UP
30 seconds right STEP UP
30 seconds REST
30 seconds left SINGLE LEG SQUAT
30 seconds right SINGLE LEG SQUAT
30 seconds REST

2. HAMS AND GLUTES

3 x…
45 seconds LEFT SINGLE LEG DEAD LIFT
45 second RIGHT SINGLE LEG DEAD LIFT
30 seconds REST
45 seconds LEFT SINGLE LEG DEAD LIFT
45 second RIGHT SINGLE LEG DEAD LIFT

COOL DOWN

5-10 minute easy bike