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128
Workout

Reach your goal

~37 min.
~444 kcal
⁉️ Comments

"Reach your goal": This functional workout focuses on strengthening and developing strength in your legs and buttocks. Includes exercises such as squats, knee curls, lunges and more, performed using loops. These exercises focus on improving power and endurance in the legs, which helps improve the performance of cyclists.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Front squats
5
Level: 1
R4
15
Side lunge
5
Level: 1
R1
12
Side lunge
5
Level: 1
R2
12
Side lunge
5
Level: 1
R3
12
Side lunge
5
Level: 1
R4
12
Hip and lower leg flexion (alternating)
4
Level: 2
R1
8
Hip and lower leg flexion (alternating)
4
Level: 2
R2
8
Hip and lower leg flexion (alternating)
4
Level: 2
R3
8
Hip and lower leg flexion (alternating)
4
Level: 2
R4
8
Pistol - Backward lunge single arm
8
Level: 2
R1
6
Pistol - Backward lunge single arm
8
Level: 2
R2
6
Pistol - Backward lunge single arm
8
Level: 2
R3
6
Pistol - Backward lunge single arm
8
Level: 2
R4
6
Butterfly - Squat
5
Level: 1
R1
12
Butterfly - Squat
5
Level: 1
R2
12
Butterfly - Squat
5
Level: 1
R3
12
Butterfly - Squat
5
Level: 1
R4
12
Squats (single arm)
4
Level: 1
R1
12
Squats (single arm)
4
Level: 1
R2
12
Squats (single arm)
4
Level: 1
R3
12
Squats (single arm)
4
Level: 1
R4
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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