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160
Workout

Mountain climb

~53 min.
~636 kcal
Female
⁉️ Comments

"Mountain climb": This workout is designed to strengthen and develop the leg muscle strength necessary for efficient cycling. Involves a series of intense exercises such as squats, lunges, rows and other functional movements aimed at maximizing muscle activation. This will help improve your speed, endurance and overall cycling performance.

Warm up
L extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
High pull (single arm - single leg )
5
Level: 1
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Round 2
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
High pull (single arm - single leg )
5
Level: 1
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Round 3
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
High pull (single arm - single leg )
5
Level: 1
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Round 4
Pistol (with leg alteration)
7
Level: 3
10
Overhead squats
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
High pull (single arm - single leg )
5
Level: 1
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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