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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
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Butterfly - Squat
8
Level: 3
R1
10
Butterfly - Squat
8
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
R3
10
Hip extension
7
Level: 3
R1
10
Hip extension
7
Level: 3
R2
10
Hip extension
7
Level: 3
R3
10
Side plank on single leg
7
Level: 1
R1
40 sec.
Side plank on single leg
7
Level: 1
R2
40 sec.
Side plank on single leg
7
Level: 1
R3
40 sec.
T adduction
5
Level: 2
R1
10
T adduction
5
Level: 2
R2
10
T adduction
5
Level: 2
R3
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Rotation with load
6
Level: 2
R3
10
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
Swimmer start (alternating)
9
Level: 3
R2
10
Swimmer start (alternating)
9
Level: 3
R3
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R3
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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