Deload· 2 sessions this week
WEEK PROGRESS0/10 sets · 0%
DAY 1 — PUSH
DAY 10/5 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
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
DAY 2 — PULL
DAY 20/5 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
RECOVERY
•Foam roll 20-30sec each major muscle group
•Focus on tight/sore muscles
CORE CIRCUIT
20 reps per exercise
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