138
Workout

Strength training for cyclists 2

~49 min.
~588 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
Toe squats
6
Level: 1
30 sec.
Squat jump
9
Level: 2
30 sec.
Toe squats
6
Level: 1
30 sec.
Squat jump
9
Level: 2
30 sec.
Toe squats
6
Level: 1
30 sec.
Squat jump
9
Level: 2
30 sec.
Toe squats
6
Level: 1
30 sec.
Squat jump
9
Level: 2
30 sec.
Cross-legged incline
1
Level: 1
40 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R1
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R2
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R1
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R2
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R1
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R2
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R3
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R4
30 sec.
Incline (feet at shoulder width)
1
Level: 1
40 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
30 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
30 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
30 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
30 sec.