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Cyclist's Intermediate Mobility Workout
1. Sit on the floor, with your back straight. Extend your legs in front of you, slightly more than hip-width apart. 2. Lift yourself as tall as you can from the base on your spine. Ground your hips into the floor. 3. Lift up and out of your hips as you pull in your lower abdominals. Twist from your waist to the left, keeping your hips squared and grounded. 4. Slowly return to the centre. 5. Lift up and out of your hips again, twisting in the other direction. 6. Return to the centre. Repeat.
1. Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair. 2. Extend your legs in front of you slightly, and place your feet flat on the floor. 3. Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down. 4. Bending your elbows directly behind you without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle. 5. Press into the chair, raising your body back to the starting position. Repeat fiftheen times for two sets.
Chair Dip (Modifed)
1. Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair. 2. Extend your legs in front of you slightly, and place your feet flat on the floor. 3. Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down. 4. Bending your elbows directly behind you without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle. 5. Press into the chair, raising your body back to the starting position. Repeat fifteen times for two sets. 6. Keeping your knees squeezed together, perform the dips with one leg lifted straight out, parallel to the floor. Repeat fifteen times on each side.
1. Stand straight, holding a weighted medicine ball or dumbbell in front of your torso. 2. Shift your weight to your left foot, and bend your right knee, lifting your right foot towards your buttocks. Bend your elbows and draw the weight towards the outside of your right ear. 3. Maintaining a neutral spine, bend at your hips and knee. Lower your torso towards your left side, bringing the weight towards your left ankle. 4. Press into your left leg and straighten your knee and torso, returning to the starting position.
Side-Lying Knee Bend
1. Lie on your left side, with your legs extended together in line with your body. Extend your left arm, and rest your head on your upper arm. 2. Bend your right knee and grasp the ankle with your right hand. 3. Pull your ankle in towards your buttocks as you stretch. 4. Return to the starting position, and repeat on the other side.
Resistance Band Tendon Stretch
1. Grasp a resistance band with an end in each hand, and loop it around the bottom of your right foot. Lie on your back with your left leg extended and your spine in a imprinted position so that your lower back touches the floor. Keep your right leg elevated only high enough to maintain tension in the band. 2. Pull the band towards your chest with both hands so you extend and straighten your right leg towards the ceiling to a 90-degree angle. 3. Hold for 15 to 30 seconds, and then switch legs, and repeat on the other side.
1. Lie prone on the mat with your arms flexed and elbows directly under your shoulders. Lengthen your legs and keep them adducted together. 2. Inhale, drawing your navel in towards your spine. Exhale, bending one knee. Point your foot and pulse your bent leg eight times. 3. Exhale, then flex your foot and pulse an additional eight times. 4. Inhale, straightening your bent leg on the mat next to the other leg. Exhale, bending your opposite leg, and repeat. 5. Repeat the entire sequence six to eight times.
1. From a standing position, walk your hands out until they are directly beneath your shoulders in a high plank position. 2. Inhale, and set your body by drawing your abdominals to your spine. Squeeze your buttocks and legs together and stretch out of your heels, bringing your body into a straight line. 3. Exhale and inhale as you bend your elbows and lower your body towards the floor. 4. Push upwards to return to plank position. Keep your elbows close to your body. Repeat.
1. Lie on your back with both knees bent and your feet flat on the floor. 2. Grasp your left leg behind the knee, and draw your knee in towards your chest. 3. Keeping your knee pulled into your chest, flex your toes and contract your quadriceps so that you begin to straighten your leg. 4. Release your leg into the stretch, and pull it closer towards your chest. Repeat ten times on each leg.
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