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147
Workout

Fabian Cancellara

~19 min.
~228 kcal
⁉️ Comments

Fabian Cancellara (born 18 March 1981 in Wohlen bei Bern, Switzerland) is a Swiss professional road racing cyclist. He is a two-time Olympic champion and a four-time World Champion. He has achieved great success in the 3 out of 5 classic monuments of cycling; he has won Paris–Roubaix three times, the Milan–San Remo once, and the Tour of Flanders three times.

Interesting Fact

Cancellara is an author of a unqiue achievement, incomparable to any other in modern history. In the period between 2010 and 2014 he has raced 13 classic monuments, 12 of which he finished in the first three. The only time he did not win an award in the classic monument was due to a crash in the feed zone. Altogether Cancellara has had 87 victories since since turning professional. He gracefully retired in 2016 after winning gold in the time trial at the Olympic Games in Rio de Janeiro.

Quote

I'm the one who has to work the hardest.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
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
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Tilted march
6
Level: 2
R1
12
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Tilted march
6
Level: 2
R2
12
Subscription needed
Tilted march
6
Level: 2
R3
12
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
R3
8
Subscription needed
Archer Pushups
7
Level: 3
R1
10
Subscription needed
Archer Pushups
7
Level: 3
R2
10
Subscription needed
Archer Pushups
7
Level: 3
R3
10
Subscription needed
Medium pull
7
Level: 4
R1
12
Subscription needed
Medium pull
7
Level: 4
R2
12
Subscription needed
Medium pull
7
Level: 4
R3
12
Subscription needed
Pike
7
Level: 2
R1
12
Subscription needed
Pike
7
Level: 2
R2
12
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Pike
7
Level: 2
R3
12
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Biceps curl
4
Level: 2
R1
12
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Biceps curl
4
Level: 2
R2
12
Subscription needed
Biceps curl
4
Level: 2
R3
12
Subscription needed
Backward lunge with leg change
7
Level: 5
R1
12
Subscription needed
Backward lunge with leg change
7
Level: 5
R2
12
Subscription needed
Backward lunge with leg change
7
Level: 5
R3
12
Subscription needed
Chain triceps extension
5
Level: 3
R1
12
Subscription needed
Chain triceps extension
5
Level: 3
R2
12
Subscription needed
Chain triceps extension
5
Level: 3
R3
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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

Comments

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