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176
Workout

Rain and wind

~1 h. 5 min.
~780 kcal
⁉️ Comments

"Rain and wind": This functional workout focuses on improving balance, shoulder strength and leg strength, which is key for cyclists. Includes exercises such as pistol squats, planks, and abduction and slide to strengthen the shoulder girdle. These exercises will help you develop the stability and strength you need to ride your bike more efficiently.

Warm up
T Stretch
1
Level: 1
8 sec.
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Y slide
7
Level: 1
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
6
Subscription needed
Round 2
Y slide
7
Level: 1
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
6
Subscription needed
Round 3
Y slide
7
Level: 1
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
6
Subscription needed
Round 4
Y slide
7
Level: 1
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
6
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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