FOAM ROLLING

Spend up to 30 seconds on any tight areas. See the video library for all the trigger point techniques to roll out the areas below.

TARGET THESE AREAS:
Calves
Shins
IT Bands
Adductors
Hamstrings
Quads
Glutes/Hips
Upper Back
Chest

ACTIVATION

Complete 2-3 rounds of the circuit below. Do not rest between rounds.

CIRCUIT:
10-15 reps each side Fire Hydrants
10-15 reps Posterior Plank

STRETCHING

Complete 1 round of the circuit below.

CIRCUIT:
10 reps each way 3-Way Ankle Mobility
10 reps each way Forward/Backward Kneeling Hip Circles
10-15 reps each side Scorpions
10-15 reps each side Seated Rotation with Plank Reach
10-15 reps each side Lunge and Reach with Hamstring Stretch

NOTES:

This is a great workout to do before a ride or even on a recovery day.

EXERCISE DESCRIPTIONS:

Fire Hydrants – Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet. Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift. Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.

Posterior Plank -Start seated on the ground with your legs out straight and your hands on the ground behind your butt. Your finger tips should be pointing toward your butt. Drive through your hands and heels and raise your hips up off the ground toward the ceiling. Press your chest up and out as you raise your hips. Keep your legs straight as you bridge up and relax your head back.  Your body should be in a nice straight line at the top. Beginners may need to bend their legs a bit to hold the bridge at the top.

3-Way Ankle Mobility – Stand facing a wall. You can put your hands on the wall for balance or support. Have one foot in front. This foot is the one working. Try to drive the knee straight forward over the toe and into the wall. Do not let the heel of the foot come up. Do that 10 times and then take a step out a bit wider and repeat. Then step across in front and repeat 10 more times. Make sure that your toe is always pointing directly toward the wall and that you are keeping the heel down as you drive your knee forward.

Forward/Backward Kneeling Hip Circles – Place your hands underneath your shoulders and your knees underneath your hips. Keeping your knee bent to about 90 degrees, lift your foot back and then bring your knee up around and forward. Then drop the knee down and around back to the starting point. Make big circles with your hip, going clockwise and then counterclockwise. Keep your arms straight as you circle.

Scorpions – Lie on your belly with your arms out bent to about 90 degrees at shoulder height. Lift one leg up, and with the toe pointed, bend your knee and reach your toe over and behind you. Kick your leg back over your body, trying to touch your toe back behind you. Tap it down then bring that leg back down and then reach the other leg over your back. Alternate reaches, bringing your toe back over your body and toward your head.

Seated Rotation with Plank Reach – Sit on the ground with both legs out straight. Bend your right knee and cross your right foot over your left leg and place it on the ground by your knee. Place your right hand on the ground behind you. Take your left arm and place your left elbow on the right side of your right knee. Press through your left arm and rotate your body to the right, keeping your chest up nice and tall. Do not slouch. Then rotate back around and place your left hand on the ground behind you. Press up into a side plank, driving through your right foot and the side of your left foot. Reach your right hand back and overhead. Then sit back down on the ground and rotate back to the right and repeat the whole stretch. Complete all reps on the right side before switching.

Lunge and Reach with Hamstring Stretch – Start in a high plank position. Step one foot up between your hands. Lift your hands up off the ground and reach them back and overhead as you stay in a low lunge. Feel a nice stretch down the hip and quad of the back leg. Then bring the hands back down to the ground and hike your hips up to straighten your front leg. Feel a stretch down the hamstring of the front leg. Sink back into the lunge and reach up and back overhead again to stretch the hip and quad before repeating the hamstring stretch. Complete all reps on one side before moving back into the plank and switching to the other side.