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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.
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Y slide
7
Level: 1
12
Pistol single arm
7
Level: 2
10
Balanced side lunge single arm
7
Level: 2
12
Fly Deep Squat
5
Level: 1
12
Backward lunge with leg change
5
Level: 3
12
Pistol - Backward lunge single arm
6
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 2
Y slide
7
Level: 1
12
Pistol single arm
7
Level: 2
10
Balanced side lunge single arm
7
Level: 2
12
Fly Deep Squat
5
Level: 1
12
Backward lunge with leg change
5
Level: 3
12
Pistol - Backward lunge single arm
6
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 3
Y slide
7
Level: 1
12
Pistol single arm
7
Level: 2
10
Balanced side lunge single arm
7
Level: 2
12
Fly Deep Squat
5
Level: 1
12
Backward lunge with leg change
5
Level: 3
12
Pistol - Backward lunge single arm
6
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 4
Y slide
7
Level: 1
12
Pistol single arm
7
Level: 2
10
Balanced side lunge single arm
7
Level: 2
12
Fly Deep Squat
5
Level: 1
12
Backward lunge with leg change
5
Level: 3
12
Pistol - Backward lunge single arm
6
Level: 1
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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