Topic: OPTIONAL Footwork

Location: UK Court

Bike Workout Lactic System

Warm Up

5min Spin @60RPM // Resistance @2

10 Rounds

• 20 spin @80RPM+ // Resistance @10

• 1min & 20sec spin @60RPM // Resistance @4

Cool Down

• 3min Spin @40RPM // No Resistance

FOOTWORK

Dynamic Warm Up // 15min

Jog, side shuffle, knee pull, quad pull, fwd lunge, bkwd lunge, straight leg kicks. Etc

Wall Work 20min

• 2min left foot 2 touch passing (stay on toes, check left shoulder every rep)

• rest for 30seconds

  2min right foot 2 touch passing (stay on toes, check leight shoulder every rep)

  rest for 30 seconds

• 2 min alternating 2 touch passing (stay on the toes, check both shoulders)

• rest for 30 seconds

• 2min one touch outside of the left foot passing

• Rest for 30 seconds

• 2min one touch outside of the right foot passing

• Rest for 30 seconds

• 2 min one touch inside the foot passing left foot

• Rest for 30 seconds

• 2min one touch inside the foot passing right foot (check shoulders)

• Rest for 30 seconds

• 2 min one touch alternating feet (check shoulders)

U SHAPE footwork

Watch this link of Corey: https://www.instagram.com/reel/CYzxI4ep45m/?igshid=Zjc2ZTc4Nzk=

Spend 8 min on each phase take break as needed!

1: pull back outside the door

2: pull back inside the foot

3: pull back roll across

Anything else you need and finish by 8am on the walls and with loud music.