Anthony Walsh builds on last week's core routine with an extended workout designed to replace a full training session—perfect for those days when weather or time constraints keep you off the bike. These three new exercises target stability, unilateral strength, and deep core muscles to boost your power transfer and comfort on the saddle for hours at a time.
Key Takeaways
- Split squats (3 sets of 15 per side) improve stability and correct muscular imbalances and movement asymmetries
- Single leg kettlebell deadlifts (3 sets of 15 per side) engage over 600 muscles and build coordination between hips, core, and shoulders
- Side planks (30 seconds per side, 4 reps, 3 sets) strengthen deep lower back muscles and help alleviate lower back pain
- Core work is the most effective way to increase comfort on the bike and allow you to ride hour after hour
- This extended routine works best as a standalone workout to replace a cancelled outdoor or trainer session
Expert Quotes
"Core workout is without doubt the most effective way to increase your comfort on the bike"
"This coral workout's perfect for you so I suggest you do this coral workout in place of your plant workout that you have that day"
"The side plank really strength to deep muscles of your lower back so this can really help if you're somebody who's struggling with lower back pain"