Black Line Coaching
Ideal for riders who have less experience in strength training, this program has been designed as an introductory block that brings good results with minimum injury risk. Focusing on establishing good movement patterns and mobility, whilst minimizing spinal load, this 8 week block will leave you moving better with more control and more strength.
The result is a healthy cyclist who can produce the same sustained power more efficiently, plus the benefit of a little extra kick for when you really need it!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Kneeling 45 degree lunge
2 x 5
A4
Kneeling Hip Flexor Lunge
2 x 5
A5
Hamstring pulses
2 x 10
A6
Pigeon Pose
B
KB/ DB Goblet Squat
4 x 8 @ 7
C
Forward Lunge
3 x 8 @ 7
D
Hip Thrusters
3 x 8 @ 7
E
Front plank with KB drag through
3 x 10
F
Windmill plank
2 x 0:30
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Spiderman lunge
2 x 5
A4
Clams
2 x 5
B1
Offset Standing Hamstring Stretch
2 x 10
B2
Figure 4
2 x 1:00
B3
Butterfly Pose
1 x 1:00
B4
Spine Roll Downs
3 x 5
C
Front plank to press up position
3 x 10
D
Hamstring Walk Out
3 x 5
A1
Cat / Camel
2 x 5
A2
Thread the needle
2 x 5
A3
Kneeling 45 degree lunge
2 x 5
A4
Kneeling Hip Flexor Lunge
2 x 5
A5
Hamstring pulses
2 x 10
A6
Pigeon Pose
B
Double Leg Press
4 x 8 @ 7
C
Box step ups
4 x 6 @ 7
D
Conventional RDL
3 x 6 @ 7
E
Front plank with opposite foot/ hand raises
3 x 20
F
Offset barbell hold
3 x 0:20
