Cyclist Strength Workout

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Back
Chest
Traps

WORKOUT

Complete 3-5 rounds of each of the exercises below. Rest 1-2 minutes between rounds and exercises.

5 reps for 5 sets if strength is your goal and you are a more advanced lifter. Only use this rep range on the first circuit.
8-12 reps for 4 sets if your goal is strength and weight loss and are intermediate to advanced.
12-15 reps for 3 sets if you are a beginner or recovering or working on endurance.
Use only the second two options on the second and third circuits.

CIRCUIT #1:
Hip Thruster

CIRCUIT #2:
Dumbbell Cross Body Chops

CIRCUIT #3:
Powerwheel Bridge and Curl

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Back
Chest
Traps

NOTES:

Stay in the 8-15 rep range for the second and third circuits. Do 8-15 reps per side on the Cross Body Chops.

Beginners should do more reps and fewer sets as well as use lighter weight.

Also, remember, just because you can technically lift a weight, doesn’t mean your body is truly ready to handle the weight. Take things slow especially with new exercises.

EXERCISE DESCRIPTIONS:

Hip Thruster – Set up a bench so that it won’t move as you bridge up onto it. Take a barbell and put some padding around it. Place your upper back on the bench and sit your butt on the ground with your legs out straight. Place the barbell over your hips and plant your feet firmly on the ground and close to your butt. Drive up through your heels and your upper back on the bench. Squeeze your glutes and press your hips up as high as possible, driving the barbell up and off the ground. Hold a second or two at the top and then lower back down and repeat. Do not hyperextend your back at the top. Keep your belly button pulled in toward your spine and really squeeze your glutes at the top. Beginners will want to progress up to the barbell variation. Beginners may need two boxes to start. They will place their upper back on one and their heels on the other. Bring your butt up off the ground, driving through your heels on the box and your upper back. Bridge up into a nice straight line, squeezing your glutes and then lower your butt back down almost to the ground. Repeat, holding just a second or two at the top. To advance that move while still not using a barbell, do a single leg variation. Once you feel comfortable with the single leg variation, attempt a very light weight hip thruster.

hip-thruster-glute-exercise
Dumbbell Cross Body Chops – Start with the dumbbell vertical outside one hip and your arms bent. Feet shold be no wider than hip-width apart. Hinge back a bit, pushing the butt backward while leaning the torso forward just a bit. Then pop the hips forward to swing the dumbbell up across the body and up and outside the other shoulder. Then lower back down to the outside of the hip and repeat. Keep your core tight and your chest up nice and tall. Explosively push the dumbbell up and across your body, but lower it back down with control. Complete all reps on one side before switching.
Power Wheel Bridge and Curl – Beginners may start with a simple glute bridge on the ground and then progress to a glute bridge on the sliders or towels before trying a glute bridge on the Power Wheel. Once you’ve advanced to the Power Wheel, perform a simple glute bridge and hold. Then progress to the bridge and curl. To do the bridge and curl on the Power Wheel, place your feet in the straps. Lie on your back and bring the power wheel in toward your butt. Bend your arms to 90 degrees with your upper back and arms on the ground. Then drive through your upper back and your feet in the wheel. Squeeze your glutes and keep your core tight. Then slowly straighten your legs out without letting your butt lower toward the ground. Once your legs are out straight, pull your heels back in toward your butt, lifting your hips up higher. Do not hyperextend your back. Once you bring the wheel back in toward your butt, again straighten your legs back out.

power-wheel-glute-bridge-and-curl

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