This WOW is a sneak peak at what we will be doing the first day of Bike/run fitness. During the 8 week progression we are going to focus on back squats to start engaging the posterior chain. It is so important for power and injury prevention to incorporated into training to allow the body to fire on all cylinders. Often times the posterior chain is neglected and hard to strengthen just doing your sport.
The set of exercises focuses on explosive power for bikers and upper back strength, for runners the focus is geared more towards the corrective/injury prevention for the knees. The workout ends with strengthening the upper and mid-back with rows. This is a very important piece to preventing upper back and neck pain during running and biking. The workout ends with some durability and hamstring work. Again, most people are very quad dominant and have weaker hamstrings but they are crucial for running and biking! Come join our Run/Bike Fitness cycle starting April 10th. Click here to sign up or here to read about the importance of biking run/bike fit!
10 to 1
Swings, Push ups, Situps
4x Back squat
6x Box jump
4x Clean and Push Press (Runners do 6xea Box up)
10x Jump Lunges (Runners 10xea Fire hydrant with band)
8x Barbell rows
3x Shoulder dislocate
6x Partner hamstring
25xea Hamstring hell