Run and Bike Fit Preview
This is the workout for the first day of Run and Bike Fitness. Those of you that are curious what we will focus on the next 8 weeks this is what we will be doing. This class does not involve running or biking but involves strengthening movements to get you ready for the sports. There are slight differences for running and biking but overall the strength progressions are similar. We will be focusing on back squats through the entire 8 weeks. The back squat is a great posterior chain exercise that will strengthen hamstrings and low back as well as the quads. This will help develop power in biking and running as well. This first workout we also add a total body exercise of clean and push press to get the upper body working with an added benefit of good grip strength for biking. Finally we work the upper back and the lats with barbell rows and pull-ups. These muscles are very important in preventing upper back and neck pain during biking and running. We then end with some single leg durability in the posterior chain isolating and strengthening the hamstrings.
If you are interested in joining us for Run and Bike Fitness April 9th – March 31st registration is still available! Click the link to sign up for the time that works best for you!
Warm Up10 to1
swings, pushups, situps
swings, pushups, situps
6 rounds
5x back squat ( work up to hard but doable)
10x wtd situps
figure 4
6 rounds
4x clean and pp can use dumbells or kbells
10x jump lunges
hamstring crossover6 rounds
hamstring crossover6 rounds
8x barbell rows or kbells dumbbells fine too
4x pull-ups- do negatives
30 sec each mobility shoulder smash
2 rounds
10x ea hamstring plate pull use metal weight
25xea hs hell
