Swiss Ball Twists w/ Dumbell
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- Shanon Jones
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2 Swiss Ball Twists w/ Dumbell Starting Position: Lower back on swiss ball, feet facing forward, shoulder width apart. Movement: Hold dumbbell vertically with arms straight. Rotate through hips until the dumbbell is horizontal to the right of you. Return to centre. Repeat for other side No. of Reps: 10 reps both sides No. of Sets: 2 sets both sides Muscles Worked: Obliques, Abdominals Benefits: The idea of this exercise is to throw weight outside your centre of gravity, control it and then bring it back in. A specific use for this exercise is a cyclocross race could be remounting your bike at speed, or controlling the bike if it slides around. The non-specific uses are endless.
3 Double Leg Drops w/ Push Starting Position: Lying on your back, palms down. Movement: Raise your legs from horizontal to vertical. Push your hips upwards so that they lift up over your shoulders. (You have to be very flexible to do this bit) (Stretching Program?) Lower your hips back down, controlled. Lower your legs back down, controlled. Leg must remain straight throughout. No. of Reps: 8 No. of Sets: 1-2 Muscles Worked: Abdominals, Latissimus Dorsi, Hip Flexors, Posterior Chain Benefits: Any high torque efforts such as sprinting r from the start line, or doing a 10s burst up a hill. This really strengthens the abdominals to work with the hips flexors to contract.
4 Seated Leg Raises w/ Medicine Ball Starting Position: Sit upright on the floor, legs straight in front of you. Lift legs 3-6 inches off the ground and find your balance. (Only your bum should be on the ground at this point) Movement: Remain balanced, start with the med. ball in your hands against your chest. Push (b/ball pass) the ball and throw it against the wall, catch it as it bounces back. These can be done as quick or as slow as you like. No. of Reps: Do this for 30s. No. of Sets: 2-3 Muscles Worked: Abdominals, Pectoralis, Hip Flexors, Erector Spinae Benefits: This exercise works on both your upper body explosivity (which is used in CX a lot more than road racing) and your lower body stability. Working on both these factors means that in the final few laps of a race when your upper body starts showing signs of fatigue that your lower body will keep applying the power.
5 Seated Bicycle Kicks Starting Position: Sit upright on the floor, legs straight in front of you, at 90 degrees. Lift legs 3-6 inches off the ground and find your balance. (Only your bum should be on the ground at this point) Movement: Extend your left leg until it is straight. Flex until it is back at 90 degrees. Repeat on the other side. You will find your upper body swaying in some way, try to fight this and really control yourself throughout the movement. No. of Reps: 20 either leg No. of Sets: 2 Muscles Worked: Abdominals, Hip Flexors Benefits: The word bicycle is in the name, they have to be relevant! Well, yes and no. No, don t be fooled by the word bicycle. Yes, they re great to simulate the motion that goes with high power cycling efforts.
6 Resistance Banded Punches Starting Position: Grab the res. band in one hand, your hand should be touching your shoulder. Walk forward until the band is no longer slack. Take one more small step forward. Movement: Press the band directly out in front of you. Slowly bring it back to the starting position No. of Reps: 15 each arm No. of Sets: 2 Muscles Worked: Triceps, Latissimus Dorsi, Pectoralis, Hip Flexors Benefits: Big arms are not a necessity for cycling. Strong arms are. These are very effective at toning your triceps and strengthening them. With the exception of any out of the saddle riding, your upper arms just need to be able to hold that isometric contraction so that you don t waste energy bobbing up and down.
7 Side Plank w/ Dips Starting Position: Lie on your side, elbow placed upright directly under your shoulder. Movement: Press upwards so that your shoulder, hip, knee and ankle all align. Dip back down to the starting position, touch your hip off the floor and then press back up. No. of Reps: 20 No. of Sets: 2-3 Muscles Worked: Latissimus Dorsi, Abdominals, Deltoid, Anterior Serratus Benefits: This is simply a very good overall strengthener. It works every aspect of the core and you really will see benefits from it.
8 Russian Twists w/ Medicine Ball Starting Position: Sitting upright, knees bent at 45 degrees, feet under a table (something stable) Movement: Lean back so that your torso is at ~45 degrees to your hips. Hold the med. ball a couple inches from your chest. Twist to your left, as far as you can. Return to centre. Twist to your right. No. of Reps: No. of Sets: 2 Muscles Worked: Abdominals Benefits: These are great for abdominal endurance. Their high rep range mean that it s essentially like winter training for your core!
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