Power· 2 sessions this week
WEEK PROGRESS0/31 sets · 0%
DAY 1 — PUSH
DAY 10/18 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. Front squat
5x5Rest: 3-5 min
VIDEO COMING SOON
SUPERSET B
B1. Bulgarian split squat
2x6ea
VIDEO COMING SOON
B2. Broad jumps into box jump
3x6Tempo: XRest: 90-120 sec
Focus on a controlled landing by bending your knees and engaging your core.
SUPERSET C
C1. Plyo pushups
2x6
VIDEO COMING SOON
C2. Skater jumps to stick
2x10ea
VIDEO COMING SOON
C3. Prowler
4x20mRest: 90-120 sec
VIDEO COMING SOON
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
DAY 2 — PULL
DAY 20/13 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. Sumo/Conventional deadlift
5x5Rest: 3-5 min
VIDEO COMING SOON
SUPERSET B
B1. Single Leg Romanian deadlift barbell
2x6ea
VIDEO COMING SOON
SUPERSET C
C1. Pullups (Weighted)
2x6
VIDEO COMING SOON
C2. 1-arm Kettlebell swing
2x6ea
VIDEO COMING SOON
C3. Stability ball leg curl 1-leg
2x8eaRest: 90-120 sec
VIDEO COMING SOON
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
CORE CIRCUIT
20 reps per exercise · 3 sets · 3 min rest between sets
SET 1
1.Stability Ball Knee Tucks
202.Stability Ball pass through
203.Stability Ball Circle Planks
20SET 2
4.Elbow to hand plank
20ea5.Russian twists
20ea6.Cable Knee tucks
20eaPRE-RIDE GLUTE ACTIVATION
Activation exercises before you ride
Miniband walks
Cook hip lift2x6ea