Steve McGill
Multi-sportHey, i get it. Sometimes you're on the road, or want to maximize your off-bike time with some workouts, but don't have a big gym to go to, or want to do it at home.
Looking to ride stronger and ride longer?
This plan is dedicated to exactly that. I've always recommended the first 2 pieces of gear anyone should buy is 1 Medicine ball and 1 Kettlebell.
Same athletic structural concepts as all the other Protocols by TMC, but vectored in on only having these 2 crucial pieces of equipment.
Here's the plan for you !
Any questions, email me @ thrashmotoco@proton.me
1 sessions per week
Must use App app to view and log training
Program Training
A1
adductor side plank on bench
5 x 60
A2
Goblet Squat
5 x 12
A3
TMC med ball v sit press
5 x 12
A
TMC single leg agility cross
1 x 2:00
B
Broad Jump
1 x 2:00
A
WORLD'S GREATEST STRETCH 1
1 x 2:00
B
TMC squat sit with rotation reach
1 x 2:00
C
TMC shin box rotation
1 x 2:00
D
TMC Cossack 2
1 x 2:00
E
TMC Push Up Toe Tap
1 x 20
A
Cardio
1 x 60:00
A1
TMC - Glute Bridge w/MB
5 x 10
A2
TMC Push Up Toe Tap
5 x 20
A3
Reverse Lunges
5 x 20
A
WORLD'S GREATEST STRETCH 1
1 x 2:00
B
TMC squat sit with rotation reach
1 x 2:00
C
TMC shin box rotation
1 x 2:00
D
TMC Cossack 2
1 x 2:00
E
TMC Push Up Toe Tap
1 x 20
A
TMC single leg agility cross
1 x 2:00
B
Broad Jump
1 x 2:00
A
Cardio
1 x 60:00
A1
TMC plank w/reach
5 x 45
A2
TMC bent over kb catch
5 x 12
A3
TMC kickstand DL
5 x 12
A
WORLD'S GREATEST STRETCH 1
1 x 2:00
B
TMC squat sit with rotation reach
1 x 2:00
C
TMC shin box rotation
1 x 2:00
D
TMC Cossack 2
1 x 2:00
E
TMC Push Up Toe Tap
1 x 20
A
TMC single leg agility cross
1 x 2:00
B
Broad Jump
1 x 2:00
