A1
DB Sotts Press (NX)
2 x 20
A2
Spiderman (NX)
2 x 15
B1
Chaos Pall Off Press (NX)
3 x 15
B2
Side Plank With March Hold
3 x 0:20
C1
Trap Bar Deadlift (NX)
3 x 8
C2
Single Arm DB Chest Press (NX)
3 x 8
D1
DB Walking lunges (NXX)
3 x 20
D2
Cable Banded Row (NX)
3 x 12
E
Cardio
1 x 16:00
A1
Plyo Push Up
2 x 12
A2
Incline Crunch (NX)
2 x MAX
B1
Copenhagen Side Plank With Hip Flexor Hold
3 x 0:20
B2
Lateral Squat with pop (NX)
3 x 8
C1
Rear Foot Elevated Split Squat (NX)
3 x 8
C2
Pull Up Complex (NX)
3 x 6
D1
DB Single leg RDL (NX)
2 x 12
D2
Z Press (NX)
2 x 12
Rider Work
E
4-6 rounds (Alternate sides on the plank row) 12 cals x Assault bike/row/ski 10 x Wide stance KB Swing 6 cals x Assault bike/row/ski 20 x Plank with DB Row rest 30s repeat
Rider prep
A
2-3 Rounds 20 x 90-90 turns 4 x ride/race flow 16 x Low cossack squat (no weight)
A1
Weighted groin rocks
2 x 15
A2
90-90 Reach and Row (NX)
2 x 15
B1
Side Plank With Ball Squeeze (NX)
3 x 0:20
B2
Kneeling Cable Rotation (NX)
3 x 12
C1
Deficit RDL (NX)
3 x 8
C2
Weighted Deficit Push up (NX)
3 x MAX
D1
Cross Over Step Up (NX)
3 x 8
D2
Birddog Row (NX)
3 x 12
E1
Cable Face Pulls (NX)
2 x 15
E2
Single leg Isometric hold (NX)
2 x 0:20
Rider Circuit
F
3-6 rounds (As time allows) Any cardio kit of your choice 2 mins x Cardio @ 8/10 Effort 10 ES x Hip flexor dip plank 10 Es x Skater Squat 60s x Cardio @ all out effort rest 30s repeat
A
Cardio
1 x 24:00
Rider prep
A
2-3 Rounds 20 x 90-90 turns 4 x ride/race flow 16 x Low cossack squat (no weight)
Recovery
A
2-3 rounds 60s x Couch Stretch 60s x Pigeon Stretch 60s x Frog Pose 60s x Seated Hamstring stretch
Become Stronger, Fitter and Prepared for Riding and Competitions . No Time Like the Present. Train With the best In The Field and Start Today.
Get Jump Ready""