LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

KB_7-Step Mountain Bike Warm-up

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

7-Step Warm-Up for a Recreational Mountain Bike Ride.

Warm-Up Blocks

7-Step Mountain Bike Warm-up Block (Foot/Ankle + T-Spine)
Horizontal Loading

Perform prior to a mountain bike ride.

ULT
Calf Raise
Set Reps Tempo
1 4 ea way Controlled
LAR UMT
Split Stance High Low Reach
Dynamic Stretch for the hamstrings and Hip Flexor.
Set Reps Tempo
1 5 ea side Controlled
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo
1 6-8 ea side Controlled
GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Reps Hold
1 8-10 3-5 sec h:m:s
LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps Tempo
1 5 ea side Slow
LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps Hold
1 5 ea side 3-5 sec h:m:s
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Tempo Rest
1 10 Explosive 20 sec (h:m:s)
Reverse Lunge Eye Tracking
Set Reps Tempo
1 5 ea side Controlled