Mode: Mobility Duration: 1 min each movement each sideMethod: 1-2 rounds of each movement Intensity: Low, keep movement so don’t stay in one place

Warm Up Mobility Flow

Exercise Demo

Elevated hip stretch with rotation

Elevated groin stretch

Elevated Pigeon

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Forwards backwards leg swing

Lateral leg swing

Chest Stretch

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Latt Stretch

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Exercise Demo Rest Sets x reps Comments

1 BW Squat with SL balance 60S 4 x 10 Try to balance on toes for 2-3 seconds

2 Lateral Jump, Stick and pop 60S 3 x 8 each side Keep the chest high, jump low, absorb forces through bent knee

3 Isometric YTW 60S 3 x 10s each position Keep elbows high

4 Slow eccentric RDL 60S 3 x 12 4 count on the way down, 1 count on way up

5Copenhagen Plank (knee support) with

pulse 60S 2 x 10 each side Try to keep straight alignment and hips high

September 2020 Ride Strong Academy Workout 1

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Exercise Demo Rest Sets x reps Comments

1 DB Split Squat with pause 60S 4 x 8 each leg Try to keep knees aligned forwards and don’t cave them in.

2 Semi squat walk 60S 3 x 20 each side

3 Seated SA shoulder press 60S 3 x 12 ES

4 Reverse Flye 3 x 12 60S 3 x 15

5 Hollow hold 60S 2 x 20s

September 2020 Ride Strong Academy Workout 2

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September 2020 Ride Strong Academy Workout 3

Exercise Demo Rest Sets x reps Comments

1 SL balance with forwards reach 60S 4 x 6 each leg Keep standing leg slightly bent, keep collar bones long

2 Power Drops with pop 60S 4 x 10 Keep chest high, go onto toes, hold then drop as fast as you can, keep chest high and land as if you were landing after a jump e.g. do not tip forwards!

3 Moving side plank 60S 3 x 8 ES

4 Isometric birddog 60S 3 x 8 each side 10 second count

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Exercise Rest Session Comments

1 Walking N/a 30m

Exercise Rest Session Comments

2 Aerobic Exercise of Choice N/a 20-30 mins continuous E.g. running, walking, swimming, exercise class, stair master etc

September 2020 Ride Strong Academy Weekly Conditioning Options

Exercise Rest Session Comments

2 Running N/a

6 x 40s run; 20s rest REST 2 MINS

4 x 2 min run; 1 min rest REST 2 MINS

6 x 40s run; 20s rest REST 2 MINS

Warm up 3-5 mins walking/ slow jog, cool off as same. Could also perform this on any fitness equipment if running is not an option for you.

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