NOTE: (Video upload to follow asap)
Using Breath work to activate and Spark the body ready to work.
Great on days where workouts are heavy and or explosive in nature. Lets you energise the system, create energy without fatgiue.
Move through exercises with active breath work and increase the energy as you increase the heat in your body.
1. Gather the Chi – inhale and raise arms over head, exhale and push hands to belly button and repeat for 4
2. Open and close the door – arms only to start – activate the shoulder through to fingers , keep breath active. raise arms to shoulder height, and push down as if paintign a fence repeat for Open and Close the door – adding legs – inhale lifting arms and knee / exhale as you lower stepping out into a squat, inhale lifting arms and knee back to start – moving quite quickly as you increase the heat in the body increase the intensity sink lower into the squat. repeat 4 times each side alternating
4. Balle Rooster – inhale raise arms to shoulders, raise knee – exhale and push leg back to an aeroplane and extend arm forward introduing balance, core strength and increasing the intensity. Repeat 4 times each side
5. Put all together as a flow for 3 rounds
Total time 5 minutes

Working block designed to enchance starting power, working on explosive moves for short durations.
working 15 sec and rest 30 sec (1:2 ratio) last exercise in the circuit rest and additonal 5 sec before moving onto next round increaseing the work to rest ratio.
No equipment required, goal is to improve using your own body to increase starting power output

Ride at an all-out effort for 15 seconds straight followed by a light ride (below 40%) for 120seconds

For a total 5 Intervals = total time 16 1/4 minutes

Focus on the explovie starting power building up to fast as quick as possible and hold for the duration of each set. Record your power and cadence and heart rate.