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208
Workout

Adrenaline

~1 h.
~720 kcal
⁉️ Comments

"Adrenaline": A plyometric loop workout designed specifically for cyclists to develop explosive leg strength and improve overall cycling performance.

Warm up
T Stretch
1
Level: 1
8 sec.
Golf
1
Level: 1
6
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
Burpee
9
Level: 3
8
Backward lunge with leg change
8
Level: 6
10
Explosive push ups
9
Level: 1
6
side lunge - crosslunge single arm
9
Level: 2
6
Backward lunge
8
Level: 6
10
Pistol - Side lunge in balance
8
Level: 3
6
Round 2
Burpee
9
Level: 3
8
Backward lunge with leg change
8
Level: 6
10
Explosive push ups
9
Level: 1
6
side lunge - crosslunge single arm
9
Level: 2
6
Backward lunge
8
Level: 6
10
Pistol - Side lunge in balance
8
Level: 3
6
Round 3
Burpee
9
Level: 3
8
Backward lunge with leg change
8
Level: 6
10
Explosive push ups
9
Level: 1
6
side lunge - crosslunge single arm
9
Level: 2
6
Backward lunge
8
Level: 6
10
Pistol - Side lunge in balance
8
Level: 3
6
Round 4
Burpee
9
Level: 3
8
Backward lunge with leg change
8
Level: 6
10
Explosive push ups
9
Level: 1
6
side lunge - crosslunge single arm
9
Level: 2
6
Backward lunge
8
Level: 6
10
Pistol - Side lunge in balance
8
Level: 3
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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