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148
Workout

A confident turn

~37 min.
~444 kcal
⁉️ Comments

"A confident turn": This collection of exercises focuses on comprehensive strengthening of the upper body, core and leg muscles important for cyclists. These exercises help develop the strength, endurance and stability needed for optimal cycling performance.

Warm up
Y Stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Forward fold
1
Level: 2
10 sec.
Main exercises
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
T - Abduction
7
Level: 3
R4
10
Sprinter start
5
Level: 1
R1
10
Sprinter start
5
Level: 1
R2
10
Sprinter start
5
Level: 1
R3
10
Sprinter start
5
Level: 1
R4
10
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Mountain Climber
7
Level: 2
R4
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Forearm extension (reverse grip)
6
Level: 3
R3
12
Forearm extension (reverse grip)
6
Level: 3
R4
12
Swimmer start (alternating)
5
Level: 1
R1
10
Swimmer start (alternating)
5
Level: 1
R2
10
Swimmer start (alternating)
5
Level: 1
R3
10
Swimmer start (alternating)
5
Level: 1
R4
10
Spider-Man
6
Level: 2
R1
10
Spider-Man
6
Level: 2
R2
10
Spider-Man
6
Level: 2
R3
10
Spider-Man
6
Level: 2
R4
10
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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