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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
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Plank
2
Level: 2
40 sec.
Reverse plank
4
Level: 3
40 sec.
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Press
4
Level: 2
12
Low pull
2
Level: 2
12
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Squats
5
Level: 3
20
Exit to the plank on the forearms
4
Level: 2
12
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Forearm extension
1
Level: 1
12
Forearm flexion with reverse grip
2
Level: 1
12
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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