166
Workout

Strength training for cyclists 1

~48 min.
~576 kcal
Warm Up
Lower back stretch with rotation
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
10
Backward lunge with leg change
6
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
10
Backward lunge with leg change
6
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
10
Backward lunge with leg change
6
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Reverse plank leg abduction
5
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R2
10
Reverse plank leg abduction
5
Level: 2
R3
10
Reverse plank leg abduction
5
Level: 2
R4
10
Hip and lower leg flexion (alternating)
4
Level: 2
R1
12
Hip and lower leg flexion (alternating)
4
Level: 2
R2
12
Hip and lower leg flexion (alternating)
4
Level: 2
R3
12
Hip and lower leg flexion (alternating)
4
Level: 2
R4
12
Lower leg flexion
4
Level: 1
R1
10
Lower leg flexion
4
Level: 1
R2
10
Lower leg flexion
4
Level: 1
R3
10
Lower leg flexion
4
Level: 1
R4
10