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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Side tilt
1
Level: 1
S1
6
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Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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