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Cyclist's Beginner Mobility Workout
1. Stand with your feet parallel and close together, with your arms at your sides. 2. With your right hand, reach behind as you bend your right knee. Grasp your right foot and gently pull your heel towrads your buttocks with your hand until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 3. Hold for 15 seconds, and repeat. Switch sides, and repeat on the left leg.
Lateral Low Lunge
1. Stand with your feet planted widely and your arms outstretched in front of you, parallel to the floor. 2. Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor. 3. Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended. 4. Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat.
Unilateral Leg Circles
1. Lie flat on the floor, with both legs and arms extended. 2. Bend your right knee towards your chest, and then straighten your leg up in the air. Anchor the rest of your body to the floor, straightening both knees and pressing your shoulders back and down. 3. Cross your raised leg up and over your body, aiming for your left shoulder. Continue making a circle with the raised leg, returning to the centre. Add emphasis to the motion by pausing at the top between repetitions. 4. Switch directions so that you aim your leg away from your body. Repeat with the other leg.
1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.
1. Lie on your back with the roller placed lengthwise under your spine, your buttocks and shoulders resting on the roller. Place your forearms on the floor on either side of the roller to balance yourself. 2. Draw your knees up to a tabletop position, forming a 90-degree angle between your hips, thighs, and calves. 3. Keeping your back flat, lift your head, neck, and shoulders off the roller. Straighten your right leg and pull your left knee in towards your chest, keeping your head, neck, and shoulders lifted. 4. Switch legs while maintaining your balance, imitating the pedalling of a bike. Repeat fifteen times on each leg.
1. Lie facedown, legs extended behind you with toes pointed. Position the palms of your hands on the floor slightly above your shoulders and rest your elbows on the floor. 2. Push down into the floor, and slowly lift through the top of your chest as you straighten your arms. 3. Pull your tailbone down towards your pubis as you push your shoulders down and back. 4. Elongate your neck and gaze forwards. 5. Hold for up to 15 seconds. Release and repeat, performing three repetitions.
1. Sit to one side with your knees bent and your legs folded one on top of the other. Inhale, reaching your other arm toward the ceiling. 2. Exhale, reaching your arm in the direction of your ankles, pulling your navel toward your spine and rotating the torso slightly backwards. 3. Inhale, returning to the starting position. Repeat on the other side.
Prone Heel Beats
1. Lie facedown with your arms lifted off the floor by your hips, palms up. Draw your shoulders down away from your ears. Turn your legs out from the top of your hips and pull your inner thighs together. 2. Pull your navel off the mat and toward your spine, pressing your pubic bone into the mat. Lengthen your legs and lift them off the mat, tightening your thigh muscles. 3. Press your heels together and then separate them in a rapid but controlled motion. 4. Beat heels together for eight counts, then return to the starting position. Repeat sequence.
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