Basic Stability for Cycling

[box] This is a timed circuit workout.
Do each exercise for 60 seconds. Rest for 30 seconds in between. Repeat for 4 cycles. [/box]

Workout time:
~45 minutes

Equipment:
Exercise ball, tubing or band, broomstick or dowel rod

For single sided exercises (①) alternate sides with each circuit

① Bridge Shift to One Leg
② Side Lying Hip Abduction
③ Ski Jumper on Ball
④ Seated Marching
⑤ Head Lift and Hover
⑥ Slow Band Countdown
⑦ Plank with Scapula Strengthening
⑧ Seated Forward Bend on Ball
⑨ Plank to Star

[box]Question about an exercise? Dealing with a specific injury and need guidance? Contact us![/box]

[step_graphics style=”2″ color=””][step style=”2″ text=”1″ headline=”Heisman Lunge”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”2″ headline=”Plank with Dumbbell Row”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”3″ headline=”Quadruped Torso Rotations”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”4″ headline=”Lateral Hops”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”5″ headline=”V Sit with Med Ball”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”6″ headline=”Med Ball Tricep Half Push Up”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”7″ headline=”Lateral Walk with Ankle Tubing or Bands”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”8″ headline=”Ski Jumper on Floor: Arms by Side, Palms Down]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20rest%20for%2015%20seconds%2C%20then%20move%20on%20to%20the%20next%20exercise%3C%2Fp%3E%0A[/step][/step_graphics]

[step_graphics style=”2″ color=””][step style=”2″ text=”9″ headline=”Plank to Star”]%3Cp%3EComplete%20exercise%20for%2045%20seconds%2C%20take%20a%20longer%20rest%20and%20grab%20some%20water%2C%20then%20repeat%20the%20cycle%20up%20to%204%20times!%3C%2Fp%3E%0A[/step][/step_graphics]

[box]Return to the first exercise[/box]

(We recommend you repeat this circuit 4 times!)

Question about an exercise? Dealing with a specific injury and need guidance? Contact us!

[contact-form-7 id=”6056″ title=”Question about an exercise? Dealing with a specific injury and need guidance? Contact us!”]

Detailed Instructional Videos

Basic Stability Elements for Cycling

Workout 1