Workout At Home With This Off-Season Bike Workout

Equipment:

• Indoor Cycle
• Foam Roller
• Foam Roll Ball
• Mini-Band
• Sport Cord

Warm Up:

1. 5 min Warm Up – Bike Ride
2. Foam Roll – upper back, lats, glutes, quads, side of leg and calves x 1 min
3. Foam Roll Ball – on 12” box roll hamstrings and adductors X 1 min each
4. Mobility – Adductor rocks x 10 each, Glute extensions X 15 each, Hip Flexor X 30 sec each
5. Activation – Spider-man, Inchworms, Side Lunge in Crossover, Walking Lung w/rotation, RDL walks
6. Mini Band Walks (can also use red sport cord) Lateral/Forward/Backward 5 meter laps X 3

Group 1 – 3 Rounds

1. Dead Bugs X 10 each (use red cord)
2. Reverse Lunge x 10/RDL x 10/SL Squat x 10 (all on one side then switch)
3. Bend/Jump/Land x 8-10 ea
4. Sport Cord Row x 15-20

Group 2 – 3 Rounds

1. Side Lunge x 10 each
2. Push Ups (can add band) x 15-20
3. Paloff Press (Lateral Anti Rotation) x 15 each
4. Reverse Fly x 15

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