This pre-ride activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
These videos are one-off routines that can be used at particular times of the day, if you're working to master a certain skill or if you're dealing with an area of pain. I've broken them down into Training, Everyday, Therapeutic and Breathing + Meditation. Click on the images for more detailed descriptions. And let me know what other topics you'd like me to cover.
This sequence systematically mobilises all the major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
This sequence combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
This gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.
This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.
This post-ride routine covers all your bases—especially from the hips down. Feet, calves, hamstrings, hips, quads, groin and glutes.
The first half of this routine focuses on increasing mobility in the spine and upper body and the second on stretching out the hips.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.
This routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
This core strength and balancing sequence gets straight into it—culminating in a fun and challenging arm balance called Crow pose.
In this routine, I break down the basic yoga poses, as well as Sun Salutation A—a classic series of poses linked together into a sequence.
This sequence breaks down many of the basic yoga poses. We stretch tight muscles and activate those that are typically disengaged.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
When I do a sequence like this in the morning, I feel pretty bulletproof. It's a great way to stretch out the kinks and get your body moving.
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
This flow sequence moves pretty fast. It's designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.
This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This is a relaxing sequence to do at the end of the day—to help you wind down and prepare your body for a restful night's sleep.
You don't need any equipment for this standing sequence so you can practice it in your hotel, at work, in the airport or out on the trails.
This sequence is designed to address the common muscular imbalances experienced by mountain bikers that correlate with lower back pain.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings and glutes and maintaining core strength.
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout the body and relieving areas of pain.
This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
BREATHING + MEDITATION
You can practice this 15-minute savasana at the end of your yoga routine, after a ride or before bed. It includes a guided body scan.
This breathing technique, in which your exhalations are twice as long as your inhalations, calms and relaxes the central nervous system.