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181
Workout

Tour de France

~44 min.
~528 kcal
⁉️ Comments

"Tour de France": This workout focuses on developing core strength and stability, an important area for improving cycling performance. These exercises help strengthen your core, improve stability and strength, which helps you control your bike better and reduces the risk of injury.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Butterfly - Squat
8
Level: 3
R1
10
Subscription needed
Butterfly - Squat
8
Level: 3
R2
10
Subscription needed
Butterfly - Squat
8
Level: 3
R3
10
Subscription needed
Hip extension
7
Level: 3
R1
10
Subscription needed
Hip extension
7
Level: 3
R2
10
Subscription needed
Hip extension
7
Level: 3
R3
10
Subscription needed
Side plank on single leg
7
Level: 1
R1
40 sec.
Subscription needed
Side plank on single leg
7
Level: 1
R2
40 sec.
Subscription needed
Side plank on single leg
7
Level: 1
R3
40 sec.
Subscription needed
T adduction
5
Level: 2
R1
10
Subscription needed
T adduction
5
Level: 2
R2
10
Subscription needed
T adduction
5
Level: 2
R3
10
Subscription needed
Rotation with load
6
Level: 2
R1
10
Subscription needed
Rotation with load
6
Level: 2
R2
10
Subscription needed
Rotation with load
6
Level: 2
R3
10
Subscription needed
High pull - Triceps
7
Level: 1
R1
6
High pull - Triceps
7
Level: 1
R2
6
High pull - Triceps
7
Level: 1
R3
6
Swimmer start
5
Level: 1
R1
10
Swimmer start
5
Level: 1
R2
10
Swimmer start
5
Level: 1
R3
10
Swimmer start (alternating)
9
Level: 3
R1
10
Subscription needed
Swimmer start (alternating)
9
Level: 3
R2
10
Subscription needed
Swimmer start (alternating)
9
Level: 3
R3
10
Subscription needed
Reverse plank leg abduction
5
Level: 2
R1
12
Subscription needed
Reverse plank leg abduction
5
Level: 2
R2
12
Subscription needed
Reverse plank leg abduction
5
Level: 2
R3
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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