15W BASE BUILDER STRENGTH V4.0 FOR CYCLISTS (at the gym or at home): Training by Kathy Waite in TrainHeroic

Waite Endurance

Coach
Kathy Waite

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 15-week program
Sunday
Base Builder Week 1, Session 1

A

Kathy's Dynamic Warm-up Routine

1 x 8:00

B1

Stability Ball Cauldron

3 x 20

B2

Side Plank Leg Swing

3 x 20

B3

Glute Bridge with Banded Hip Flexion

3 x 20

B4

Standing Tap & Reach

3 x 20

C1

Squat Jump (WE)

3 x 10

C2

Push-Up

3 x 10

C3

Banded Upright Row

3 x 10

D1

Option #1: Goblet Squat

4 x 8

D2

Option #2: Back Squat (2 variations)

10, 8, 6, 4 @ 50, 60, 70, 80 %

D3

Single-leg Romanian Deadlift (RDL)

4 x 10

E

Mobility #1: Couch & Pec Stretches

1 x 5:00

Thursday
Base Builder Week 1, Session 2

A

Movement Prep: 5-Way

1 x 5:00

B1

Weighted Sit-up

3 x 10

B2

Seated Russian Twist

3 x 20

B3

Stability Ball Knee Tuck

3 x 10

B4

Jane Fonda

3 x 100

C1

Jumping Lunge

3 x 10

C2

Curl to OH Press

3 x 10

C3

Bent-over Row in Split Stance

3 x 10

D1

Option #1: KB Romanian Deadlift (RDL)

4 x 8

D2

Option #2: Deadlift (2 variations)

10, 8, 6, 4 @ 50, 60, 70, 80 %

D3

Option #1: Step-up

4 x 10

E

Mobility #2: Static Hamstring & Calf

1 x 5:00

15W BASE BUILDER STRENGTH V4.0 FOR CYCLISTS (at the gym or at home)