RIDER FITNESS
WORKOUT 2

WARM UP

BAND OVERHEAD CIRCLES
10 REPS

SIDE BENDS
3 x 5 ea

LYING THORACIC WINDMILLS
5 REPS EACH SIDE

SPIDERMANS
5 REPS EACH SIDE

CAT/COW
10 REPS

NEUTRAL SPINE

The position you want to begin in before you do most exercises. Tuck your hips to neutral, draw your lower abdominal muscles in, keep your ribcage down and set your shoulders back and down.

STRENGTH

BAND SITTING ROW
3 x 10 REPS

PUSHUPS
3 x 8-10

BEHIND BACK BAND EXTENSION
3 x 10

Wall SIT
3 x 30 sec

Static lunge
3 x 10

BAND CHA CHA
3 x 30 sec

GLUTE BRIDGE ABDUCTIONS
3 x 30 sec

CORE

CRUNCH LEG LOWER
3 x 30 sec

V Hold
3 x 30 secs

HIGH Plank KNEE HOVERS
3 x 30 SECS

COOL DOWN STRETCHES

CHILD’S POSE
60 SEC

Stretches inner thigh (adductors) and lats. Breathe deep into your belly and ribcage

THREAD THE NEEDLE
30 sec ea

Stretches mid-back, thoracic spine, shoulder

HALF KNEELING HIP FLEXOR STRETCH
30 sec ea

Stretches hip flexors and can stretch quads

FROG ADDUCTOR STRETCH
30 sec x 2-3

Stretches inner thighs. Can also stretch calves

HAMSTRING STRETCH
30 sec ea

Stretches hamstring, can also stretch lower back

GLUTE FIGURE 4 STRETCH
30 sec ea

Stretches glutes

LYING SPINAL TWIST
30 sec ea

Stretches through spiral line of body. Chest, shoulder, thoracic spine, glutes can get a stretch.

CHEST STRETCH
30 sec ea

Stretches chest and shoulder