Strength· 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. Front squat
4x5Rest: 3-5 min
VIDEO COMING SOON
SUPERSET B
B1. Bulgarian split squat
3x6ea
VIDEO COMING SOON
B2. Box jumps
3x6Tempo: XRest: 90-120 sec
VIDEO COMING SOON
SUPERSET C
C1. Feet elevated pushups
3x15
VIDEO COMING SOON
C2. Skater jumps to stick
3x10ea
VIDEO COMING SOON
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. Sumo/Conventional deadlift
4x5Rest: 3-5 min
VIDEO COMING SOON
SUPERSET B
B1. Single Leg Romanian deadlift barbell
3x6ea
VIDEO COMING SOON
SUPERSET C
C1. Pullups (Band assisted)
3x8
VIDEO COMING SOON
C2. Kettlebell swing
3x8
VIDEO COMING SOON
C3. Stability ball leg curl 1-leg
3x6eaRest: 60 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