Free Video: Pre-Ride Activation

This pre-ride activation is designed to activate your posterior chain—calves, hamstrings, glutes, lower, mid and upper back, as well as your core—abs, obliques and pelvic floor. 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
  • Beginner
OBJECTIVES
  • Activate the calves, hamstrings, glutes, lower, mid and upper back, abs, obliques, pelvic floor, shoulders and wrists.
  • Strengthen 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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