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172
Workout

Steep descent

~1 h. 9 min.
~828 kcal
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"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.
Neck extension
1
Level: 1
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Forward fold
1
Level: 2
10 sec.
Main exercises
Round 1
Press - L Adduction
6
Level: 2
6
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Pull squat
5
Level: 1
12
Side lunge
6
Level: 3
12
I slide (kneeling)
7
Level: 2
10
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Overhead squats
7
Level: 2
12
Round 2
Press - L Adduction
6
Level: 2
6
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Pull squat
5
Level: 1
12
Side lunge
6
Level: 3
12
I slide (kneeling)
7
Level: 2
10
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Overhead squats
7
Level: 2
12
Round 3
Press - L Adduction
6
Level: 2
6
Pistol
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Pull squat
5
Level: 1
12
Side lunge
6
Level: 3
12
I slide (kneeling)
7
Level: 2
10
Burpee
7
Level: 2
8
Lower leg flexion
6
Level: 2
10
Overhead squats
7
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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