This pre-ride activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
It’s crucial that you engage these muscles before every ride to maximise your performance. This is especially important if you have been sitting for a long period of time before you go out for a spin and your glutes have switched off—leaving your lower back vulnerable.
LEVEL
- Intermediate
OBJECTIVES
- Activate the feet, ankles, calves, hamstrings, glutes, back, abs, obliques, shoulders and wrists.
- Engage the core.
- Improve balance and coordination.
- Focus the mind.
KEY POSES
EQUIPMENT
- Mat
TIMING
- Pre-ride.
TIP
- Try to keep your core engaged throughout the sequence and think about integrating different muscle groups throughout your body.
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