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72
Workout

Ivan Basso

~24 min.
~288 kcal
⁉️ Comments

Ivan Basso (born 26 November 1977) is an Italian professional road bicycle racer. Bassois a double winner of the Giro d'Italia, one of the three most difficult and longest lasting multi-day race.

Interesting Fact

One of Basso's personal goals had always been to win a multi-day race Giro d'Italia. At the 2005 race, he was in the lead for the first 13 stages but lost 40 minutes during the 14th stage that was going up the hill. Despite this slight hurdle, Basso was determined to continue in the race with the objective of winning individual stages. He said, 'I will only get off this track in an ambulance'. That 14th stage was the breaking point that divided his carreer into before and after. Basso finishes the stage but loses all chances for overall honours. Following his overall rank of 28th in the 2005 Giro d'Italia, Basso returned to the Giro in 2006 with the intention to win. He was in the comfortable lead during every stage, beating his main rivals for the general classification. He achieved his goal and became a champion.

Quote

When I can ride a bike, I feel good. A bicycle is a major part of my life: I can use it for the races, or I can use it for recovery after them.

Warm up
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Subscription needed
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Subscription needed
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Subscription needed
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Exit to the plank on the forearms
4
Level: 2
12
Subscription needed
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

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