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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
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
Tilted march
6
Level: 2
R1
12
Tilted march
6
Level: 2
R2
12
Tilted march
6
Level: 2
R3
12
Hip and lower leg flexion (alternating)
6
Level: 3
R1
8
Hip and lower leg flexion (alternating)
6
Level: 3
R2
8
Hip and lower leg flexion (alternating)
6
Level: 3
R3
8
Archer Pushups
7
Level: 3
R1
10
Archer Pushups
7
Level: 3
R2
10
Archer Pushups
7
Level: 3
R3
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Pike
7
Level: 2
R1
12
Pike
7
Level: 2
R2
12
Pike
7
Level: 2
R3
12
Biceps curl
4
Level: 2
R1
12
Biceps curl
4
Level: 2
R2
12
Biceps curl
4
Level: 2
R3
12
Backward lunge with leg change
7
Level: 5
R1
12
Backward lunge with leg change
7
Level: 5
R2
12
Backward lunge with leg change
7
Level: 5
R3
12
Chain triceps extension
5
Level: 3
R1
12
Chain triceps extension
5
Level: 3
R2
12
Chain triceps extension
5
Level: 3
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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