Cycling Strength & Stretch

$15.00

THIS PROGRAM IS FOR THE CYCLIST LOOKING TO ADD TO THEIR ON-BIKE TRAINING SESSIONS.

IF YOU’VE THOUGHT TO YOURSELF THAT YOU NEED TO WORK ON MOBILITY OR SHOULD LIFT SOME WEIGHTS BUT DON’T KNOW WHERE TO START, THIS IS FOR YOU.

IF YOUR GOAL IS LONGEVITY AND ENOJYMENT ON THE BIKE, THEN ADDING IN STRENGTH AND STRETCHING TO YOUR WEEKLY ROUTINE IS A MUST.

This is an Injury Prevention Program. This program is only available through the Ripple app. The program is only available on Ripple (one time purchase).

The program is a $15CAD subscription cost per month. You will have access to all injury prevention programs with this subscription.

WHAT IS INCLUDED:

This program is meant to compliment the training program of amateur cyclists. There are 4 workouts in total, the first 4 weeks you will complete workouts 1 & 2, and the second 4 weeks you will complete wokrouts 3 & 4. They include a strength circuit and a mobility circuit. These workouts can be done on non- cycling days or on the same day as a shorter ride.

Each circuit consists of 3-4 exercises meant to be done consecutively. For the strength circuit, complete the exercises during a 15 minute AMRAP (as many rounds as possible). For the mobility circuit, complete each exercise for 30 seconds repeating the circuit 3-4 times.

If an exercise says ‘x5’ it means to do 5 repetitions of the movement in total. If the exercise is single arm or single leg, the reps will show ‘x5/5’ meaning to do 5 reps each side. Videos are ONLY included on the app version of the program.

The program does not require equipment, but if you have access for kettlebells, dumbbells, or bands, they can be used during the strength circuits. If you are new to resistance training, I recommend starting with bodyweight to introduce yourself to the movements, then after 4 weeks, begin to slowly progress.

You can download this program and follow it with videos on my app: 

DOWNLOAD NOW hanphysio.com/ripple

Disclaimer: 
This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.