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Workout

High-speed drive

~1 h. 8 min.
~816 kcal
⁉️ Comments

"High-speed drive": This workout includes a series of exercises that focus on developing strength and endurance in the muscles of the shoulders, back and legs. Includes exercises for the deltoid, calf and thigh muscles. They provide a comprehensive workout to all these muscle groups, which helps you become stronger and more resilient while cycling.

Warm up
W extension
1
Level: 1
9
Short extension
1
Level: 1
9
Subscription needed
Hero pose
1
Level: 1
17 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
12
Subscription needed
Main exercises
Round 1
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
A - Abduction
6
Level: 2
12
Subscription needed
Backward lunge single arm
6
Level: 3
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Round 2
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
A - Abduction
6
Level: 2
12
Subscription needed
Backward lunge single arm
6
Level: 3
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Round 3
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
A - Abduction
6
Level: 2
12
Subscription needed
Backward lunge single arm
6
Level: 3
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Round 4
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
A - Abduction
6
Level: 2
12
Subscription needed
Backward lunge single arm
6
Level: 3
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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