This pre-ride activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Tag - intermediate
This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In this workout, we activate the quads, glutes and hips and improve flexibility in the ankles, calves, hamstrings, hips and quads.
In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.
This sequence combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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 sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin, adductors. It's another one of my favourites.
This relaxing sequence is designed to loosen up your hips, spine and shoulders. It's a great one to do after a ride or at the end of a long day.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
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 routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
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 twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine, abs and obliques, and hips.
This backbending sequence involves a couple of trickier poses. It's a nice, lazy flow to try if you've been practicing for at least a few months.
This sequence is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly.
This sequence is designed to loosen up the hips and stretch the calves and hamstrings. It's great to do after a ride when your muscles are warm.
This sequence is a great one for stretching the sides of the body and opening up the hips. It's one of my all-time favourites.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings and glutes and maintaining core strength.
The aim of the Mobility sequences is to break you out of habitual patterns and to incorporate a more diverse range of movements in your training.
In this sequence we flow through a series of Low Lunge variations to loosen up the hips and hamstrings, and finish with some core exercises.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
This is a great routine to warm up the body and activate the core. As a rider, there is a tendency for our spines to get stuck in one position.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This sequence is a proper workout for the hips. We stretch the hips flexors, groin and outer hips with progressively more intense poses.
You will need to have a fair amount of yoga experience to attempt this sequence as the pace is relatively fast and the flow is continuous.
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing your risk of injury.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before you go out for a ride.
An integrated core will maximise your power, speed and control on the bike, as well as helping to protect you from persistent lower back pain.
In this sequence, we introduce Sun Salutation B which is similar to Sun A but with some extra poses to build strength and endurance in the legs.
This routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It's a great one to help to alleviate knee pain.
In this upper body strength workout, we work the arms, shoulders, chest and core in a series of poses that are called arm balances in yoga.
In this flow-style sequence, we step up the pace. It requires a good level of balance as well as familiarity with some of the classic standing poses.
In this sequence, notice how challenging your balance requires stability in the hips. Your core stabilisers have to work hard.
In this sequence, we'll learn a couple of fundamental one-legged balancing poses. Don't be discouraged if you find these poses hard to begin with.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.