Putting together a mountain biker strength program with Dialed Health скачать в хорошем качестве

Putting together a mountain biker strength program with Dialed Health

Take control of your fitness, check out WHOOP and use code BKXC at http://bkwhoop.com #ad I’ll be spending a lot of time in the van next year, and of course I’ll be doing a lot of riding. But I want to stay healthy and keep getting stronger as well. So I’m working with Derek from Dialed Health to put together a plan to make that happen. Put together your own fitness plan with Derek, use code BKXC on https://dialedhealth.com/ for $30 off a year membership. ◆◆ The Workout ◆◆ ◇ Pre-stretch (not shown in video) ◇ • Foam Roller • T-Spine Extension: 5 Reps (slow) • Roller Angels: 10 Reps (slow) ◇ Warm Up ◇ • Row Machine: 1,500 M • Runner’s Stretch: 5 Reps (each side) ◇ Strength Circuit 1 // 3 Rounds ◇ • Opposite Toe Touches w/ DB: 8 Reps (each side) • Goblet Squat w/ DB: 8 Reps • Single Arm Row w/ DB: 8 Reps (each side) ◇ Strength Circuit 2 // 3 Rounds ◇ • Band Pull Aparts: 16 Reps • Front Rack Single Arm Press w/ DB: 8 Reps (each side) • Side Plank Reach Through w/ DB: 8 Reps (each side) ◇ Post-stretch ◇ • Half Kneeling Hip Stretch: 30-90 Seconds • Half Kneeling Hamstring Stretch: 30-90 Seconds • Pigeon Stretch: 30-90 Seconds *repeat sequence on opposite side • Bicep Wall Stretch: 30-90 Seconds (each side) ◇ The Formula ◇ 2 Total Body Strength Training Sessions per week. Space the sessions out as much as possible. Within these sessions, address each effective movement(see below) at least once for a balanced program. ◇ 7 Effective Movements ◇ • Knee Dominant: ex. Lunge • Hip Dominant: ex. Deadlift • Core: ex. Cable Chop • Horizontal Push: ex. Push Up • Horizontal Pull: ex. TRX Row • Vertical Push: ex. Shoulder Press • Vertical Pull: ex. Pull Up