Strength Routine for Cyclists
Strength Routine for Cyclists [20-30min]
Equipment: foam roller & resistance band/old tube
Loosen Up: [30s each]
Foam Roll [calves, hamstrings, glutes, lats, quadriceps]
Mobilize: [1X8/EA]
90/90 Hip Rock [https://youtu.be/m51AZSXMvEA]
Adductor Rock Backs [https://youtu.be/1Ya7WZuztfQ]
Hip Flexor Lunge [https://youtu.be/W_ITvIc3G0I]
Press Ups [https://youtu.be/tIZppe-RB0g]
Prayer Stretch [https://youtu.be/KXnYtyyCSJ8]
Side-lying T-Spine Windmill [https://youtu.be/EHZJns1bXPM]
Scap Push Ups [https://youtu.be/NKekqeudgWs]
Activate: [2X10 EA]
Birddog [https://youtu.be/vzU5xrs1gMQ]
Donkey Kicks [https://youtu.be/EtSJ8rwm5M8]
Shoulder Taps [https://youtu.be/C6At19Q9i2Q]
Strengthen: [3X8-10 EA]
Reverse Lunges [https://youtu.be/dwl6udmeGS4]
Hip Thrusts [https://youtu.be/OAhvIWLC0rc]
Push Up [https://youtu.be/9QTESdxFOsI]
Banded Row [https://youtu.be/iwGB8_ogJXI]
Pallof Press [https://youtu.be/BvSB4tvgLGc]