Post Bike Mobility Work

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After an extended period of repetitive motion on a bike ride, it is important to address tissue, range of motion, and ‘cool down’ the body so you are ready for the rest of your day. This mobility block will decrease post ride ‘stiffness’ and reduce soreness.

LAR
Self-Massage: Adductors
time R-side: 20 secs/exercise
"How-to" self-massage for the inner thigh
Set Time
1 R-side: 20 secs/exercise h:m:s
2 L-side: 20 secs/exercise h:m:s
LAR ULT
Supine Slide Hip Decouple
reps 10/side
Set Reps
1 10/side
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10/side
Tempo slow
T1= Threshold 1
Set Reps Tempo
1 10/side Slow
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 6/side
Tempo slow
Set Reps Tempo
1 6/side Slow
UMT
In Out Squat
reps 6/side
Tempo slow
Set Reps Tempo
1 6/side Slow