Cycling Inspired Workout 4

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Cycling Inspired Workout 4

This total body strength workout incorporates more advanced exercises such as single-arm single-leg Romanian deadlifts and alternate leg push-offs for new challenge and intensity. The cool down places great emphasis on flexibility, and includes stretches for the hips. The hip flexors are a notoriously tight area of the body for cyclists (given the positioning while on the bike), as well as for individuals who spend the majority of the day in a seated position, such as working a desk-based job or spending long hours commuting in a car.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Shoulder Packing

Perform 2 sets of 10-12 repetitions

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Hip Hinge

Perform 2 sets of 10-12 repetitions

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Standing Gate Openers (Frankensteins)

Perform 2 sets of 10-12 repetitions on each side

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Cat-Cow

Perform 2 sets of 10-12 repetitions

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Supermans

Perform 2 sets of 10-12 repetitions

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Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

Perform 2 sets of 10-12 repetitions

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Dumbbell Step-up

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Seated Cable Press

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Alternate Leg Push-off

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Seated High Back Row

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Single-arm, Single-leg Romanian Dead Lift

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Standing Cable Rotation

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Side Lunge

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Seated Dumbbell Press

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Standing Dorsi-Flexion (Calf Stretch)

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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90 Lat Stretch

Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets

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Supine Hip Flexor Stretch

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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Supine 90-90 Hip Rotator Stretch

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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Supine Hamstrings Stretch

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.



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