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130
Workout

Improving the balance

~34 min.
~408 kcal
Female
⁉️ Comments

"Improving the balance": This workout specifically develops cyclists' balance and coordination, which helps them better control their bike on a variety of surfaces and conditions. The workout includes exercises aimed at strengthening the core muscles and developing balance.

Warm up
Forward lunge
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Forearm flexion with single arm (sideways)
7
Level: 3
R1
8
Forearm flexion with single arm (sideways)
7
Level: 3
R2
8
Forearm flexion with single arm (sideways)
7
Level: 3
R3
8
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
Swimmer start (alternating)
7
Level: 2
R1
10
Swimmer start (alternating)
7
Level: 2
R2
10
Swimmer start (alternating)
7
Level: 2
R3
10
High pull (single arm - single leg )
5
Level: 1
R1
8
High pull (single arm - single leg )
5
Level: 1
R2
8
High pull (single arm - single leg )
5
Level: 1
R3
8
Balanced side lunge single arm
7
Level: 2
R1
12
Balanced side lunge single arm
7
Level: 2
R2
12
Balanced side lunge single arm
7
Level: 2
R3
12
Sprint start (alternating)
4
Level: 1
R1
10
Sprint start (alternating)
4
Level: 1
R2
10
Sprint start (alternating)
4
Level: 1
R3
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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