Strength and Stabilization for Cyclists - White Inc. with Studio 1 Pilates
July 31, 2018  

Supplied by White Inc Administrator from White Inc
Presenting a series of exercises for cyclists. Designed by Studio 1 Pilates, White Inc. demonstrate off the bike routines to supplement on the bike strength.

 

We have brought you some video demonstrations for the workouts, with descriptions below outlining the workouts.

 

 

PROGRAM 1 - UPPER BODY STABILIZATION


1.    Wall Roll Downs
2.    Wall Angels x 10 (*Watch Points:- Don’t compensate getting arms to touch the wall by arching back)
3.    Downward dog to Plank x10 (* Shoulders over wrists, no arching into lower back)
4.    Scap Push Ups x 10
LOWER DOWN TO YOUR TUMMY AS SLOWLY AS POSSIBLE
5.    Supermans ( * Alternating arms and legs lift, pull belly button to spine)
ARMS TO A “T” POSITION
6.    Arm circles x 10 in each directions ( * chest lifted , head down looking at the floor)
ADD LIGHT DUMBELLS to Progress
7.    Tricep Push Ups x 10 (* elbows brushing side chest)
8.    4 point Kneeling x 10 and hold for 10 counts
9.    “Windmill” x 10
10.    4 point kneeling stepping to planks x 10


Do as a continuous flowing routing starting off with 3 sets and progressing to 15/20 reps once you feel stronger.

 

 

PROGRAM 2 - LOWER BODY / GLUTE ACTIVATION


LYING ON YOUR BACK/ Legs Bent
(*Watch Points:- Feet hip width, heels under feet and spine in a neutral position i.e imagine your hips are a spotlight…the spotlight will be shining to the ceiling)
       1. Posterior Tilts x 10 ( pressing lower back to the floor, glutes relaxed…pointing the spotlight to the ceinling)
       2. Pelvic Curls/Bridge:- (3 sets 10)…each set with feet a little further away from your bum and arms up to the ceiling.
       3. Alternating toe taps (x 20) in a bridge position
(PROGRESSION:- HIPS UP WITH A SINGLE STRAIGHT LEG POINTING TO THE CEILING, “KICKING” LEG UP AND DOWN AND HOLD ON ONE LEG FOR 10)
      4. Pilates Chest lift x 10
      5. Obliques x 10 ( Pulses to one side for 10 and change0
(PROGRESSION:- Legs into table top or Big Ball between ankles but make sure there is no arch in your back)
Core Work: TABLE TOP WITH LEGS : legs are at 90 degree angle to hips, (back MUST be in neutral at all times)

a)   10 x bicycle (SLOWLY))    
b)    Single let toe taps x 10
c)    Alternating toe taps x 10
d)    10 double leg toe taps x 10
e)    10x pilates roll ups

 

 


PROGRAM 3 - GLUTE ACTIVATION


Lying on your back with straight legs and arms by your side


1.    Bum Lifts x 10 (legs stay straight…you lifting your bum off the floor so you come up into a half moon shape.)
2.    Hold for 10 counts and then 10x twisting your toes up and down to the ceiling rotating from your hips (should look like a windscreen wiper0
3.    Side Planks x 10
4.    SIDE LEG SERIES (Kneeling)
a.    Leg lifts x 10
b.    Pulses x 20
c.    Leg circles x 10 each direction

 

 


PROGRAM 4 - STRENGTH/PLYOMETRIC WORKOUT


1.    Kneeling to standing x10 (* stepping up only with the Right leg and Down with the right leg and vice versa)
2.    Isometic Half Squat x10 (* Can use a Therband)
3.    Squat Jumps  or “Box Squats”
4.    Jumping Lunges x 10
5.    Burpee Tuck Jumps x 10
6.    Single Leg Deadlifts into Lunge Hold x 10
7.    Wall squats (30 Seconds) x 10 alternating leg lifts)


Start off 1 set and progress to 3x sets if not going to make you too stiff.

 

 

PROGRAM 5 - GENERAL STRENGTH


ACCESS to a GYM:- x 3 sets


1.    Goblet squats x 10
2.    Single Arm Press x 10
3.    OH Lunges x 10
4.    Tricep Dips x 10
5.    Mountain Climbers x 10
6.    Rolling Pistols/Squat x 10

 

 

 


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