Cross > Strength

Again, didn’t transfer from Garmin.

5 min warmup on bike

Shoulders/back mobility/strength:
Lying on front cactus arms - up hold and lower back down x12 2sets
Lying on tummy, arms extended diagonal opposite arm and leg lift hold and lower. Alternate x14 2sets
Super person x12 2sets

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

Wide squat KB x12 3 sets
Curtsy Lunge (static) KB weight in hand of front leg. L+R x12 3sets
Balance exercise - 3 point touch L+R 8 reps (or more if can do more) 4-5sets

Core:

1. Deadbug BW x14
2. Single sided Deadbug x10

Core exercises - superset 2 exercises one after each other, no rest, rest at end of last exercise. X3sets use light dumbbells if you would like to work harder.

You can use your 10kg KB for the squats 💪🏻

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