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93
Workout

Vincenzo Nibali

~17 min.
~204 kcal
⁉️ Comments

Vincenzo Nibali (born 14 November 1984 in Messina) is an Italian professional road bicycle racer, who has been riding for the American team Trek–Segafredo since 2020. He is the winner of all Grand Tours and two Italian National Championships.

Interesting Fact

Vincenzo Nibali's victory in the Milan–San Remo confirmed that hei is the greatest cyclist of all time. With not a second to look around, he exerted every effort in the closing kilometers, crossing the finish line only one second ahead of his competitors.

Quote

I'll try do everything in my power and will see what I'll be able to achieve.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Sprint start (alternating)
8
Level: 3
R1
10
Sprint start (alternating)
8
Level: 3
R2
10
Sprint start (alternating)
8
Level: 3
R3
10
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
Plank
3
Level: 3
R1
40 sec.
Plank
3
Level: 3
R2
40 sec.
Plank
3
Level: 3
R3
40 sec.
Parallel grip pull-ups
5
Level: 2
R1
10
Parallel grip pull-ups
5
Level: 2
R2
10
Parallel grip pull-ups
5
Level: 2
R3
10
Narrow press
5
Level: 2
R1
10
Narrow press
5
Level: 2
R2
10
Narrow press
5
Level: 2
R3
10
Forearm extension standing
3
Level: 2
R1
12
Forearm extension standing
3
Level: 2
R2
12
Forearm extension standing
3
Level: 2
R3
12
Cross forearm flexion
3
Level: 2
R1
12
Cross forearm flexion
3
Level: 2
R2
12
Cross forearm flexion
3
Level: 2
R3
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

Comments

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