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172
Workout

Steep descent

~1 h. 2 min.
~744 kcal
⁉️ Comments

"Steep descent": This workout focuses on strengthening the chest, back, shoulder and leg muscles needed for optimal cycling performance. Includes a variety of exercises such as push-ups, low rows, as well as various variations of exercises to strengthen the muscles of the shoulder girdle. This comprehensive workout will help you improve your strength and endurance in key muscle groups, supporting you during your cycling training.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Neck extension
1
Level: 1
6
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Main exercises
Round 1
Press - L Adduction
6
Level: 2
6
Subscription needed
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
Pull squat
5
Level: 1
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
I slide (kneeling)
7
Level: 2
10
Subscription needed
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Round 2
Press - L Adduction
6
Level: 2
6
Subscription needed
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
Pull squat
5
Level: 1
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
I slide (kneeling)
7
Level: 2
10
Subscription needed
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Round 3
Press - L Adduction
6
Level: 2
6
Subscription needed
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Subscription needed
Pull squat
5
Level: 1
12
Subscription needed
Side lunge
6
Level: 3
12
Subscription needed
I slide (kneeling)
7
Level: 2
10
Subscription needed
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
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.

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