Armstrong Cycle Club
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Strength, Balance & Flexibility 3

This 30 min fundamental movement routine for mountain bike racers hits all the hot spots that mountain bike racers need to strengthen, stretch and become stronger.
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Do this routine from #1-12, two times then end session with #13. Repeat 2-3 times per week on your non-ride days or recovery days
  1. Inverted Hamstring Stretch
  2. Lateral Bounds
  3. ​Squat Jumps
  4. Handwalks
  5. Plank with Arm Lift
  6. Lunge
  7. Base Rotations
  8. Burpee
  9. Burpee w/ Push Up
  10. Lateral Bound & Stabilize
  11. Plank
  12. Push Ups
  13. Push Ups - Plyometrics
  14. Glute Bridge
  15. Glute Bridge - Marching
  16. Split Jump Squat
  17. Dead Bugs
  18. Heel Walks
  19. Toe Walks
  20. Squat (1 per sec)
  21. 1 leg balancing - eyes closed
  22. Ankle Skip
  23. Y's - Bent Over
  24. Skip Rope - 3 x 2 minutes
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  • Home
  • About
    • Coach's Bios
  • Membership
    • Informational Meeting
    • Info Packet for Parents
    • Sign Up
    • Club Policies
    • Club Dues
  • Cycling Resources
    • Strength & Flexibility 1
    • Strength & Flexibility 2
    • Strength & Flexibility 3
    • Equipment
    • Cycling Clothes
    • Videos
    • Important Links
  • Contact