Stability Body Weight Program for Beginner Cyclist
Exercise:
SMR: Calves, Adductors, IT-Band, Lats
Sets: 1
Duration: 30 sec
Coaching Tip:
Hold on tender areas for at least 30 seconds or until pain is reduced
Exercise:
Static: Calves, Adductors, Hip Flexors, Lats
Sets: 1
Duration: 30 sec
Coaching Tip:
Hold each stretch for 30 seconds each.
Exercise:
Core: Supine Draw-in Marching
Sets: 1
Reps: 12
Exercise:
Core: Supine Draw-in Leg Slide
Sets: 1
Reps: 12
Rest: 0
Exercise:
Balance: Single-leg Balance Reach: Sagittal Plane
Sets: 1
Reps: 12
Rest: 0
Coaching Tip:
Maintain proper arch alignment
Exercise:
Reactive: Hop w/Stabilization: Sagittal Plane
Sets: 1
Reps: 5
Rest: 60s
Coaching Tip:
Perform a small hop and hold landing for 3-5 seconds
Exercise:
Chest Incline Push-ups
Sets: 1
Reps: 12
Rest: 0
Exercise:
Back: Floor Cobra
Sets: 1
Reps: 12
Rest: 0
Exercise:
Legs: Single-leg Squats
Sets: 1
Reps: 12
Rest: 90s
Exercise:
SMR: Repeat Warm-up
Sets: 1
Duration: 30 sec each
Coaching Tip:
Hold on tender areas for at least 30 seconds or until paid is reduced
Exercise:
Static: Repeat Warm-up
Sets: 1
Duration: 30 sec each
Coaching Tips:
Hold on each stretch from 30 seconds each
