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148
Workout

Powerful legs

~35 min.
~420 kcal
⁉️ Comments

"Powerful legs": A workout that specifically develops leg strength and power, giving cyclists the support they need and leading them to perform better on the road. Includes exercises on training loops aimed at strengthening the quadriceps, calves and buttocks.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Tilt
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
pistol single arm
9
Level: 4
10
Burpee
10
Level: 4
8
Split Jump
9
Level: 2
15
Pistol - Backward lunge single arm
10
Level: 3
6
Pistol - cross lunge single arm
10
Level: 3
6
Round 2
pistol single arm
9
Level: 4
10
Burpee
10
Level: 4
8
Split Jump
9
Level: 2
15
Pistol - Backward lunge single arm
10
Level: 3
6
Pistol - cross lunge single arm
10
Level: 3
6
Round 3
pistol single arm
9
Level: 4
10
Burpee
10
Level: 4
8
Split Jump
9
Level: 2
15
Pistol - Backward lunge single arm
10
Level: 3
6
Pistol - cross lunge single arm
10
Level: 3
6
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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