Day

May 7, 2022

Activation And Stabilisation

Activation

  • Short isolation exercises
  • Target specific muscles to wake them up
  • Increase blood flow to muscles
  • Prepare the body for heavier lifting or intense cycling sessions

Stabilisation

  • Stabilisation exercises create a strong torso “Core”
  • Riders with weak cores waste energy rocking or swaying
  • The stronger your core the more your power works to move you forward
  • Creates good form and prevents injury
  • Aids in control over rough terrain

Exercises

  • Knee folds
  • Plank
  • Side plank
  • Elbow to tall plank
  • Core glides with swiss ball
  • Hands and knees with toes off lateral stability
  • Bird dog
  • Russian twist
  • Russian twist with toes off
  • Russian twist with toes off plus weights
  • Clam
  • Clam with band
  • Bridge
  • Singe leg Bridge
  • Bridge with swiss ball
  • Single leg Bridge with swiss ball
  • Nordic drop
  • Hamstring kick back with band
  • Bulgarian split squat
  • Bulgarian split squat with weights
  • RDL
  • Single leg squat
  • Single leg squat with weights
  • Step ups with weights
  • Swiss ball Hamstring curls
May 7, 2022ByIn,

Hip Flexor Foam Rolling

Foam rolling hip flexor stretches can help loosen up tight hip muscles, increase hip mobility, and alleviate hip pain. Using proper form is crucial to protect your hip flexor muscles from injury 

Instructions

  1. Start by lying down, facing the floor on the foam roller, once again in a forearm plank position.
  2. Resting on your forearms, begin to roll slowly up and down and side to side on the foam roller to target the hip flexor, paying close attention to trigger points.
  3. Do this for 30 seconds
May 7, 2022ByIn,
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