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220
Workout

High result

~40 min.
~480 kcal
⁉️ Comments

"High result": This functional workout focuses on strengthening the back and core muscles, important for improving the performance of cyclists. Includes exercises such as pull-ups, push-ups, stability training and planks performed using loops. This ensures the muscles are fully loaded, helping to improve strength and stability while cycling.

Warm up
Lunges L
1
Level: 1
6
Archerpose
1
Level: 1
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Medium pull (one hand)
8
Level: 3
R1
8
Medium pull (one hand)
8
Level: 3
R2
8
Medium pull (one hand)
8
Level: 3
R3
8
Medium pull (one hand)
8
Level: 3
R4
8
Lower leg flexion (single leg )
9
Level: 3
R1
6
Lower leg flexion (single leg )
9
Level: 3
R2
6
Lower leg flexion (single leg )
9
Level: 3
R3
6
Lower leg flexion (single leg )
9
Level: 3
R4
6
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
A - Abduction
7
Level: 3
R4
10
Back extension
8
Level: 5
R1
10
Back extension
8
Level: 5
R2
10
Back extension
8
Level: 5
R3
10
Back extension
8
Level: 5
R4
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Medium pull
7
Level: 4
R4
12
Side lunge
6
Level: 3
R1
12
Side lunge
6
Level: 3
R2
12
Side lunge
6
Level: 3
R3
12
Side lunge
6
Level: 3
R4
12
Hip extension (single leg)
9
Level: 3
R1
6
Hip extension (single leg)
9
Level: 3
R2
6
Hip extension (single leg)
9
Level: 3
R3
6
Hip extension (single leg)
9
Level: 3
R4
6
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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