2/6
Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
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5 min echo bike, nasal breathing only
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Every 4 min x 12
Sets 1-3: Bike erg 1k @ 1:55-1:58/1k
Sets 4-6: Ski 500m @ 2:02/500m
Sets 7-9: Bike erg 1k @ 1:53-1:55/1k
Sets 10-12: Ski 500m @ 2:00/500m
I hit all my numbers – but the bike erg I used really needed to be calibrated becuase it felt a bit easy to hit my numbers on that machine – so on the back end of the ski I went a tad bit faster but not by much – 1:58-1:59-1:58
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5 min down regulation breathing (feet elevated, head supported)