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
