Star Physio’s Steven Jeffries took the GDT Racing Team for a “core and flexibility for cyclists” session. Here are some of the strength exercises and stretches that they performed.
STRENGTH
GLUTE BRIDGE
o Flatten back against floor
o Foot close to hips
o Don’t arch back at top of lift
HAMSTRING BRIDGE
o Same as glute bridge
o Feet further out
o Start with double leg, progress to single
SPLIT SQUATS
o Feet wider than a step length apart
o Squat down, not forward until front knee is at 90 Degrees
o 5 Second decent
o 5 Second hold at bottom
o Return
DOORFRAME SQUAT
o Feet slightly closer than shoulder with
o Side of foot/heel pushing into wall
o Stay straight
o Push hips backwards with squat as if sitting down
o 5 second decent
o Return
SINGLE LEG ROMANIAN DEADLIFT
o Straight back
o Bend forward at the hips not the back
o Until you feel some tension in the hamstring
o Use hamstrings/glutes to return upright
SINGLE LEG HEEL RAISE
o Opposite leg up at hip height
o Standing leg knee straight
o Push up through big toe, not out to the side
ABDOMINALS
o Quarter crunch, palms past knees. Progress to knees up, then straight legs.
o Side Crunch
o V sit crunch. Shoulders and feet off the ground
o V sit leg crosses. Same position as V sit crunch legs straighter cross legs over and under.
STRETCHES
NECK
o Chin tucks and Side bends
HIPS AND LOW BACK
o Hip flexors (½ kneeling, tummy in, squeeze butt)***
o Gluts (double and single knee to chest)
o Low back (twists, arches on front and back )
LEGS
o Quads (knees together, hips back)
o Hammies (bent and straight knee)
o Gluts (same and opposite shoulder)
o Calf (bent and straight knee)
+Specific exercises as directed by your physiotherapist.
