Workout #2 to Improve Leg Strength, Core, and Pedaling Effeciency
Warm Up: Jump rope 60 seconds:
if NO jump rope 10 x 8-10 seconds stationary bike sprints/recumbent
1 legged leg press x 20
1 legged hamstring curl
1 legged quad extension
Repeat 3 x
Step Ups: 1 foot step: holding 10 pound dumbbells.
Lateral Step Ups: straddle step and step up, and back down.
Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repast to opposite side.
Do with 5 pound dumbbells and add opposite arm punch across body adding rotation (with opposite leg in hip flexion)
Repeat Super Set 3x
Deep Ball Wall Squats: Ball supporting lower back, on toe box, bend knees and hips all the way, butt as close to floor as comfortable; extend up. Progress by holding medicine ball and outreaching arms above shoulders returning to hip level as squatting down.
Repeat 10x
Plank Lunge: first practice with no weight, then, once you have it add 10 pound dumbbells. Back leg in about 20 degrees of hip extension, this week bring leg up even with hips; upper body lowers(leg/torso straight line, weights extend out of shoulders (Yoga pose is called ‘cosmic dancer) and THEN Put weight on rear toe box; torso is in plank position so that from head to back foot it is a straight angle. Once in position hop to bring back leg forward and front leg back.
Repeat 10 times to each side.
Lateral Lunge: Add 5 pounds, and as you bring legs out arms go out too in ‘lateral raise’. From a hip squared position, feet below hips, bring right leg out wide and push off to bring back to center.
Repeat 10 times to each side.
Repeat Super Set 3x
Continue Plank Sequence(holding each pose for 20 to 30 seconds): Straight Arm Plank(hold until unstable;shaking)
Go into Down dog (‘rest’) Back into Plank Go to Side Plank Back to Plank Go to opposite Side Plank Plank Drop Knees. Rest and do forearm plank for 10 seconds