Human Vortex Training LLC.
CyclingLooking to build a solid foundation for your cycling performances?
This 60 day program from the leader in strength training for cyclists, Menachem Brodie, gives you a deceptively effective home strength training program that will expose your energy leaks, and give you a proven path to improve your function and performance.
All this with an at-home, next to no equipment program.
Built specifically for beginner and intermediate cyclists, this program will challenge you with new moves and in new ways than you've ever experienced in your strength training.
If you're ready to build yourself into a more stable, better balanced, and more powerful rider, this is THE program for you.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Welcome! & how to Record
B
Hip Lift & Single Leg Hip Lift Assessment
3, 5
C
Hands Behind Head Balance
2 x 1
D
Overhead Dowel Squat Assessment
2 x 4
E
Side Plank Top Foot Forward
2 x 2:00
F
Push-Up
1 x MAX
A1
Shielded Breath
1 x 3
A2
Crocodile Breathing
1 x 5
A3
McGill Crunch Explainer
1 x 5 @ 5
A4
Side Plank Top Foot Forward
1 x 30
A5
Straight Leg Kickback with Slider
1 x 8
A6
Modified Spiderman with Hip Lift
1 x 5
B1
Isometric Goblet Squat Hold
2 x 20
B2
Air Squat
2 x 12
C
90-90 Single Leg Deadlifts
2 x 10
D
2-0-2-0 Tempo Pushups
2 x 8
E
Max Effort Front Planks
1 x 5 @ 3
F
Side Plank Top Foot Forward
2 x 30 @ 6
A1
Shielded Breath
1 x 3
A2
McGill Crunch Explainer
1 x 5
A3
Donkey Kick
1 x 8
A4
Quadruped Hip Circles- Up, out, back, in
1 x 8
A5
Side Plank Top Foot Forward
1 x 30
B1
Single Leg Isometric Hip Lift
2 x 20
B2
Hip Lift
2 x 10
C1
Down Dog
2 x 6
C2
Preacher Stretch
2 x 15
D1
Air Squat
2 x 12
D2
Wall Scapular Slides
2 x 6
D3
90-90 Single Leg Deadlifts
2 x 6
D4
Side Plank Top Foot Forward
2 x 30
A1
Shielded Breath
1 x 3
A2
McGill Crunch Explainer
1 x 5
A3
Donkey Kick
1 x 8
A4
Quadruped Hip Circles- Up, out, back, in
1 x 8
A5
Side Plank Top Foot Forward
1 x 30
B1
Air Squat
2 x 20
B2
Founders Pose
C1
Hands on Bench Pushups
2 x 12
C2
Side Planks on Knees
2 x 40
C3
1 Arm Deep Squat Breathing
2 x 4
D1
Lunge, Reach, Twist
2 x 4
D2
Bent Over Thoracic Rotations
2 x 6
D3
Yoga Plex
2 x 5
