Strength Routine for Cyclists

Strength Routine for Cyclists [20-30min]

Equipment: foam roller & resistance band/old tube 

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Loosen Up: [30s each]

Foam Roll [calves, hamstrings, glutes, lats, quadriceps]

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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]

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Activate: [2X10 EA]

Birddog [https://youtu.be/vzU5xrs1gMQ]

Donkey Kicks [https://youtu.be/EtSJ8rwm5M8]

Shoulder Taps [https://youtu.be/C6At19Q9i2Q]

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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]