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Time
50:00
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Pacing
0%
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Surface
Road
Notes & Comments
1 comments
Adding manually - didn’t transfer from my garmin
5 mins warmup on bike
Shoulders/back mobility/strength:
Shoulder rotations with a long band, rope or gown tie x12 2 sets
Finger tips on head, elbows wide bring back of hand to lower back then back to head x12 2sets
Light dumbbells around the world x12 2sets
All above exercises stood up
Glutes/hips -
Loop resistance band just above knee - crab walk, sit into it and keep the band tight throughout x14 2sets
Loop resistance band just above knee mini squat tap one foot to the side then back to centre L+R x12 sets
1set with band above knee
2nd set band just above ankle joint
Glute bridges 2DB or KB x12 3 sets
Narrow squat KB x12 3 sets
Lunges(static) 1KB arm extended over head holding KB front leg bent - KB on same side as front leg bent 12 reps 2 sets L+R
Balance exercise - 3 point touch L+R 5 reps (or more if can do more) 4-5sets
Core:
1. Low plank hold 30sec x4
2. Slow mountain climber x14 - keep bum down
3. Down dog to full plank x10
Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets
All other exercises are single sets.
Stretch:
On back:
Hamstring stretch
Glute stretch
Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch
Tricep
Shoulder stretch
Chest and back stretch
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Good session