Powerbox Strength & Conditioning
Cycling
Coach
Joshua Francis
Features
3 sessions per week
Must use App app to view and log training
Program Training
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Mobility Monday
A
Eccentric Split Squat
3 x 15
B
Front Plank on Elbows
4 x 0:45
C
Alternating Bodyweight Lunge
3 x 15
D
Squat Hold W/Active Internal Rotation
3 x 30
E
Hip Stretch W/Band
3 x 4 @ 20
F
90/90 Hip Stretch
3 x 6
G
Thoracic Extension on Foam Roller
H
Hip Foam Roll
3 x 0:25
Wednesday
Rehab - Hip Strength and Mobility
A
Donkey Kicks With Bands
3 x 8
B
Terminal Knee Extension with Bands
3 x 8
C
Long Sitting Eversion Of Ankle
3 x 8
D
Banded Psoas March
3 x 8
E
Hip Abduction With Band
3 x 8
F
Standing Hip Extension With Band
3 x 8
G
Lying Hip Internal Rotation
3 x 8
Friday
Squat & Lunge Session
A
Air Squat
3 x 12
B
Reverse Lunges
3 x 12
C
Split Squat
3 x 12
D
Front Squat
5 x 5 @ 22.05, 22.05, 33.07, 44.09, 55.12 kg
E
Leg Press
5 x 5 @ 80, 90, 100, 110, 115 %
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