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ROADMAN S&C · 54 MOVEMENTS

CYCLIST EXERCISE LIBRARY.SEARCH BY TRAINING JOB.

Browse every warm-up, strength, power, core and mobility movement in Roadman's public 12-week programme. Use the catalogue to find a movement; use the evidence guides to decide whether it earns a place.

The short answer

Roadman's cyclist exercise library contains the 54 warm-up, strength, power, core and mobility movements used across its public 12-week programme. It is a movement catalogue, not a research-ranked list: choose exercises by training job, competence, equipment and recoverability, then use the evidence guide to build a routine.

CHOOSE A ROUTINE

Gym exercise guide

Build from movement patterns without pretending one lift is mandatory.

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FOLLOW A BLOCK

12-week programme

See where each exercise appears across general prep, strength and power phases.

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TRAIN THE TRUNK

15-minute core routine

Use a short, evidence-bounded trunk session with regressions and progressions.

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COMING TO IPHONE

Roadman app

Join the single early-access list for strength placed around your riding week.

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SEARCH THE CATALOGUE

54 MOVEMENTS. FILTERED BY JOB.

Showing 54 exercises

Band pull aparts

Warm-up and activation

Coaching cue: Keep your shoulders relaxed and avoid shrugging while maintaining a slight bend in your elbows.

Selection evidence →

Ankle rockers

Warm-up and activation

Coaching cue: Keep your movements smooth and controlled, focusing on full range of motion.

Selection evidence →

Sidelying Windmill

Warm-up and activation

Coaching cue: Keep your hips stacked and your core engaged to prevent rotation from the lower back.

Selection evidence →

Walking SL RDL

Warm-up and activation

Coaching cue: Keep your back flat and hinge from the hips, ensuring the movement stays controlled.

Selection evidence →

Lateral squat walk

Warm-up and activation

Coaching cue: Stay low in a partial squat position and keep your steps small and controlled.

Selection evidence →

World greatest stretch

Warm-up and activation

Coaching cue: Move slowly through each phase, keeping your core engaged and your movements deliberate.

Selection evidence →

Clock squats

Warm-up and activation

Coaching cue: Maintain a neutral spine and controlled knee alignment, ensuring your knees track over your toes.

Selection evidence →

Goblet squats

Strength and power

Used in programme weeks 1, 2 · examples: 4x12, 4x10

Coaching cue: Hold the weight close to your chest, keep your heels flat on the ground.

Selection evidence →See in programme →

Front foot elevated split squat

Strength and power

Used in programme weeks 1, 2 · examples: 3x12ea, 3x10 ea

Coaching cue: Keep your torso upright and lower slowly to ensure your front knee stays aligned over your toes.

Selection evidence →See in programme →

Broad jumps

Strength and power

Used in programme weeks 1, 2, 3, 4 · examples: 3x4

Coaching cue: Focus on a controlled landing by bending your knees and engaging your core.

Selection evidence →See in programme →

Renegade row/push up

Strength and power

Used in programme weeks 1, 2, 3, 4 · examples: 3x20

Coaching cue: Keep your hips level and core tight throughout the movement to avoid twisting.

Selection evidence →See in programme →

Lateral lunges

Strength and power

Used in programme weeks 1, 2, 3, 4 · examples: 3x12ea, 3x10 ea, 3x8ea

Coaching cue: Keep your chest up and your weight in your heel as you step to the side.

Selection evidence →See in programme →

Stability Ball Knee Tucks

Programme core circuit

Coaching cue: Keep your hips level and avoid letting them sag to ensure maximum core engagement and protect your lower back.

Selection evidence →

Stability Ball pass through

Programme core circuit

Coaching cue: Engage your core throughout the movement and avoid arching your lower back.

Selection evidence →

Stability Ball Circle Planks

Programme core circuit

Coaching cue: Move slowly and deliberately, keeping your core tight and your body in a straight line.

Selection evidence →

Russian twists

Programme core circuit

Coaching cue: Keep your back straight and avoid rounding your shoulders while twisting.

Selection evidence →

Cable Knee tucks

Programme core circuit

Coaching cue: Keep your movements controlled and your core engaged, avoiding momentum.

Selection evidence →

Broad jumps into box jump

Strength and power

Used in programme weeks 10, 11, 12 · examples: 3x6

Coaching cue: Focus on a controlled landing by bending your knees and engaging your core.

Selection evidence →See in programme →
Video coming soon

Swiss Ball Twists

Standalone core

Rotational core exercise performed on a Swiss ball, building anti-rotation strength that helps maintain a stable pedalling platform through corners and out-of-saddle efforts.

Selection evidence →
Video coming soon

Double Leg Drops

Standalone core

Lower-abdominal exercise that builds the deep core stability needed to maintain an efficient aero position without lower-back fatigue.

Selection evidence →
Video coming soon

Seated Leg Raises

Standalone core

Hip flexor and lower abdominal exercise that reinforces the top of the pedal stroke and builds sustained core endurance for long rides.

Selection evidence →
Video coming soon

Seated Bicycle Kicks

Standalone core

Dynamic core exercise that mirrors the cycling motion, developing coordination between hip flexors and abdominals while promoting contralateral stability.

Selection evidence →
Video coming soon

Resistance Banded Punches

Standalone core

Anti-rotation pressing exercise using a resistance band, building the trunk stability required to transfer power efficiently through the pedals without energy leaks.

Selection evidence →
Video coming soon

Side Plank with Dips

Standalone core

Lateral core stability exercise targeting the obliques and quadratus lumborum, helping prevent lateral pelvic drop during hard efforts and long climbs.

Selection evidence →
Video coming soon

Russian Twists with Medicine Ball

Standalone core

Weighted rotational core exercise that builds the oblique strength needed for powerful out-of-saddle sprinting and maintaining control on technical descents.

Selection evidence →
Video coming soon

Lower Back

Mobility and stretching

Releases tension in the lumbar spine accumulated from prolonged time in an aero or aggressive riding position.

Selection evidence →
Video coming soon

Hip Flexors

Mobility and stretching

Counteracts the chronic hip flexion from cycling by lengthening the psoas and rectus femoris, improving hip extension and pedalling efficiency.

Selection evidence →
Video coming soon

Glutes

Mobility and stretching

Stretches the gluteal muscles and deep external rotators that work hard during seated and standing climbing efforts.

Selection evidence →
Video coming soon

Quads

Mobility and stretching

Lengthens the quadriceps that bear the brunt of pedalling force, reducing tightness that can contribute to knee pain.

Selection evidence →
Video coming soon

Hamstrings

Mobility and stretching

Addresses posterior chain tightness common in cyclists, improving the range of motion needed for a comfortable and efficient riding position.

Selection evidence →
Video coming soon

Calves

Mobility and stretching

Releases the calf muscles that are under constant isometric load while pedalling, particularly important for riders who pedal with a toe-down style.

Selection evidence →
Video coming soon

Soleus/Achilles

Mobility and stretching

Targets the deeper soleus muscle and Achilles tendon, crucial for ankle stability during pedalling and cleat engagement.

Selection evidence →
Video coming soon

ITB

Mobility and stretching

Addresses iliotibial band tightness that can cause lateral knee pain in cyclists, particularly those with high training volumes or bike-fit issues.

Selection evidence →

THE EVIDENCE BOUNDARY

A CATALOGUE IS NOT A RANKING.

Research can support strength training as a category without proving that one squat, hinge or core exercise is best for every cyclist. Exercise choice still depends on the goal, competence, equipment, symptoms, total dose and the next important ride.

How to use this library

  1. 1. Start with the training job, not the trendiest exercise name.
  2. 2. Choose a version you can control and progressively load.
  3. 3. Use the programme examples as starting doses, not universal prescriptions.
  4. 4. Change the exercise or dose when it repeatedly compromises priority riding.
Plan a strength session →Exercise data feed →