163
Workout

Strength training for cyclists 3

~40 min.
~480 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
Pull squat
7
Level: 2
R1
12
Pull squat
7
Level: 2
R2
12
Pull squat
7
Level: 2
R3
12
Pull squat
7
Level: 2
R4
12
Cross forearm flexion
8
Level: 3
R1
8
Cross forearm flexion
8
Level: 3
R2
8
Cross forearm flexion
8
Level: 3
R3
8
Cross forearm flexion
8
Level: 3
R4
8
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Side lunge leg in the hinge
5
Level: 2
R4
12
Side lunge leg in the hinge
5
Level: 2
R5
12
Side lunge leg in the hinge
5
Level: 2
R6
12
Side lunge leg in the hinge
5
Level: 2
R7
12
Side lunge leg in the hinge
5
Level: 2
R8
12
I slide (kneeling)
5
Level: 1
R1
12
I slide (kneeling)
5
Level: 1
R2
12
I slide (kneeling)
5
Level: 1
R3
12
I slide (kneeling)
5
Level: 1
R4
12
I slide (kneeling)
5
Level: 1
R5
12
I slide (kneeling)
5
Level: 1
R6
12
Circle crunch
5
Level: 1
R1
10
Circle crunch
5
Level: 1
R2
10
Circle crunch
5
Level: 1
R3
10
Hip Press
6
Level: 1
R1
8
Hip Press
6
Level: 1
R2
8
Hip Press
6
Level: 1
R3
8