In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
CUTOMISED PROGRAMS
If you would like to follow a customised program, you can choose from Lower Back Pain, Upper Back Pain, Neck Pain, Core, Calves + Hamstrings, Hip Flexors + Groin, Glutes + TFL, Neck + Shoulders and Non-Weightbearing. Drop me an email if you'd like me to put together other programs.
21-Day Lower Back Pain Relief
In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout the body and relieving areas of pain.
This gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.
In this sequence, we'll focus on stretching the calves and hamstrings, spine and shoulders. It's great for relieving lower and upper back pain.
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 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.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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.
This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.
This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin, adductors. It's another one of my favourites.
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.
In this workout, we activate the quads, glutes and hips and improve flexibility in the ankles, calves, hamstrings, hips and quads.
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 combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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.
This sequence is designed to address the common muscular imbalances experienced by mountain bikers that correlate with lower back pain.
21-Day Upper Back Pain Relief
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.
This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.
This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
This sequence is designed to send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.
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.
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This sequence is designed to relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.
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.
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.
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 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.
In this sequence, notice how challenging your balance requires stability in the hips. Your core stabilisers have to work hard.
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 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.
14-Day Neck Pain Relief
When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back.
This sequence is designed to relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
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.
This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
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 morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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 send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.
30-Day Core Challenge
In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
This sequence systematically mobilises all the major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
In this sequence, notice how challenging your balance requires stability in the hips. Your core stabilisers have to work hard.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
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.
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 is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
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.
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 gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.
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.
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 twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine, abs and obliques, and hips.
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 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.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
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 sequence is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly.
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 pre-ride activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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.
14-Day Calves + Hamstrings
In this sequence, we'll focus on stretching the calves and hamstrings, spine and shoulders. It's great for relieving lower and upper back pain.
This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.
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 sequence is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly.
I tend not to focus as much on forward bends because you already spend so much of your time with your spine rounded forward.
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.
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 gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.
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.
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.
The first half of this routine focuses on increasing mobility in the spine and upper body and the second on stretching out the hips.
In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
21-Day Hip Flexors + Groin
In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
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 focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
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 routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
This sequence is designed to relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
This gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.
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 workout, we activate the quads, glutes and hips and improve flexibility in the ankles, calves, hamstrings, hips and quads.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
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.
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.
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 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.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
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 is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly.
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 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.
21-Day TFL + Glutes
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
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.
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.
In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and rotate the spine.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin, adductors. It's another one of my favourites.
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 fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It's a veritable smorgasbord of yoga skills.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
This sequence includes one-legged standing poses, that strengthen the lower body and arm balances, that strengthen the upper body and core.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back.
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.
In this balance sequence, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.
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.
This sequence builds strength in the legs, hips and core. It requires a high degree of joint mobility as well as good balancing skills.
In this sequence we systematically stretch the spine, shoulders, calves, hamstrings and hips, to release tension and calm your mind.
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 sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
This sequence is designed to send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.
21-Day Neck + Shoulders
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
This sequence is designed to send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.
When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.
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 focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
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 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.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
In this sequence we systematically stretch the spine, shoulders, calves, hamstrings and hips, to release tension and calm your mind.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
This sequence is designed to relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.
Non-Weightbearing
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
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 relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.
This sequence is a doozie for the lower back—loosening up the spine and stretching the hips, calves, hamstrings and lower back.
This sequence is designed to send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.
This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back.
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.
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
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.
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.