General Prep Phase· 2 sessions this week
WEEK PROGRESS0/36 sets · 0%
DAY 1 — PUSH
DAY 10/20 sets · 0%
DYNAMIC WARMUP (8 EXERCISES)
Band pull aparts
2x25
Ankle rockers
10ea3sec hold
Sidelying Windmill
10ea
Walking SL RDL
10ea
Lateral squat walk
10ea
Bear crawls
10ea
World greatest stretch
10ea
Clock squats
10ea
WORKOUT
SUPERSET A
A1. Goblet squats
4x12Rest: 60 sec
Hold the weight close to your chest, keep your heels flat on the ground.
SUPERSET B
B1. Front foot elevated split squat
3x12ea
Keep your torso upright and lower slowly to ensure your front knee stays aligned over your toes.
B2. Broad jumps
3x4Tempo: XRest: 60 sec
Focus on a controlled landing by bending your knees and engaging your core.
SUPERSET C
C1. Renegade row/push up
3x20
Keep your hips level and core tight throughout the movement to avoid twisting.
C2. Lateral lunges
3x12ea
Keep your chest up and your weight in your heel as you step to the side.
C3. Prowler
4x20mRest: 60 sec
VIDEO COMING SOON
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
DAY 2 — PULL
DAY 20/16 sets · 0%
DYNAMIC WARMUP (8 EXERCISES)
Band pull aparts
2x25
Ankle rockers
10ea3sec hold
Sidelying Windmill
10ea
Walking SL RDL
10ea
Lateral squat walk
10ea
Bear crawls
10ea
World greatest stretch
10ea
Clock squats
10ea
WORKOUT
SUPERSET A
A1. Trapbar deadlift
4x12Rest: 60 sec
VIDEO COMING SOON
SUPERSET B
B1. Single Leg Romanian deadlift
3x12ea
VIDEO COMING SOON
SUPERSET C
C1. Inverted rows
3x12Rest: 60 sec
VIDEO COMING SOON
C2. Kettlebell swing
3x12
VIDEO COMING SOON
C3. Stability ball leg curl
3x6
VIDEO COMING SOON
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
CORE CIRCUIT
10 reps per exercise
SET 1
1.Stability Ball Knee Tucks
102.Stability Ball pass through
103.Stability Ball Circle Planks
101 min BREAK
SET 2
4.Elbow to hand plank
10ea5.Russian twists
10ea6.Cable Knee tucks
10eaPRE-RIDE GLUTE ACTIVATION
Activation exercises before you ride
Miniband walks
Cook hip lift2x6ea