Workout At Home With This Off-Season Bike Workout
Equipment:
- Indoor Cycle
- Foam Roller
- Foam Roll Ball
- Mini-Band
- Sport Cord
Warm Up:
- 5 min Warm Up – Bike Ride
- Foam Roll – upper back, lats, glutes, quads, side of leg and calves x 1 min
- Foam Roll Ball – on 12†box roll hamstrings and adductors X 1 min each
- Mobility – Adductor rocks x 10 each, Glute extensions X 15 each, Hip Flexor X 30 sec each
- Activation – Spider-man, Inchworms, Side Lunge in Crossover, Walking Lung w/rotation, RDL walks
- Mini Band Walks (can also use red sport cord) Lateral/Forward/Backward 5 meter laps X 3
Group 1 – 3 Rounds
- Dead Bugs X 10 each (use red cord)
- Reverse Lunge x 10/RDL x 10/SL Squat x 10 (all on one side then switch)
- Bend/Jump/Land x 8-10 ea
- Sport Cord Row x 15-20
Group 2 – 3 Rounds
- Side Lunge x 10 each
- Push Ups (can add band) x 15-20
- Paloff Press (Lateral Anti Rotation) x 15 each
- Reverse Fly x 15
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