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13
Workout

Mobility and stretching for cyclists

~30 min.
~360 kcal
⁉️ Comments

"Mobility and stretching for cyclists": This loop workout focuses on improving the mobility and flexibility needed for efficient cycling. Includes various stretching exercises that facilitate the recovery period and prevent the risk of developing injuries and diseases of the muscular-ligamentous system.

Main exercises
Forward fold
1
Level: 6
15 sec.
Lunges L
1
Level: 1
9
Single leg hip hinge
1
Level: 1
7
Golf
1
Level: 1
9
Incline (feet at shoulder width)
1
Level: 1
22 sec.
Short extension
1
Level: 1
12
Side lunge stretch
1
Level: 1
22 sec.
Sumo squat
1
Level: 1
15
Hero pose
1
Level: 2
7
Widmill
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
20 sec.
Cossack squat
1
Level: 1
15
Archerpose
1
Level: 1
7
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

Comments

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