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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.
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.
Perform 2 sets of 10-12 repetitions
Perform 2 sets of 10-12 repetitions on each side
This workout should be done one time per week.
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.
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
Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets
Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets