Specifically Designed to Help Women Mountain Bikers Increase Mileage, Stamina, and Confidence!
Made By Liz Koch, Doc of Physical Therapy
Workout A
An easier workout requiring bands and lighter weights (household items) (A Gallon Jug of Water is 8 lb)
Warm Up
Upper Back Rotation - Hands and Knees
5 Reps Each Side
- Start on hands and knees, drop butt back - Reach hand down and through as you rotate down to the ground, alternate sides - Keep the other arm more straight to rotate chest better
Row to Arm Reach
8 Reps Each Side
- On hands and knees, with weight in hand row arm back. - Then while keeping shoulder blade back reach hand out to side to make a T, then back to a row and return to starting position - Repeat same side for rep count, then move to other arm
On Back - Reaching Out Legs - Alternating
8 Reps Each Side
- Start lying on your back - Turn Abdominals on by keeping back still and more toward ground; also keep and stomach flat as you move legs to table top - Then Reach one leg out at a time and bring back - If it is too much and your back hurts, then don't reach your leg out as far.
Main
Using Rate of Perceived Exertion (RPE)
Watch this video on how to use. RPE
RPE Scale • 10 — Heavy Weight - At your max, you have no more reps. • 9 — Heavy Weight - There’s another rep in the tank, but it’s a grind. • 8 — Moderate to Heavy Weight - You’re beginning to hit your 2-4 rep stride. • 7 — Moderate Weight - Often, a weight one can move with power (5-7ish reps). • 6 — Slightly Less than Moderate Weight - Weight that one can move quickly for speed work (+/- 8 reps pending on speed/training goal). Use this as a way to help you push when you feel good and back off when you are not feeling as good.
- Get in a full plank position, shoulders away from ears, core engaged - Drive your feet in and out, sliding them on the floor
Hands and Knees - Band Pull Through Reverse Fly
Round 1 - 8 Reps Each Side - RPE 6 Round 2 - 8 Reps Each Side - RPE 7 Round 3 - 8 Reps Each Side - RPE 7
- Get on your hands and knees, reach through to get the band, rotating your trunk - Pull through your shoulder blade to open up your chest, extend your arm out
Superset 2 Perform 3 Rounds
Modified Lunge from Chair
Round 1 - 8 Reps Each Side - RPE 6 Round 2 - 8 Reps Each Side - RPE 7 Round 3 - 8 Reps Each Side - RPE 7
-Get a chair and a weight - Have back leg closer up to make it easier or farther back to make it harder - Push mainly from front leg and stand up - You can do this without a weight as well - If you feel good doing a reverse lunge then go to that.
On Back - Cross Leg Bridges
Round 1 - 8-10 Reps Each Side Round 2 - 8-10 Reps Each Side Round 3 - 8-10 Reps Each Side
- Lying on your back, cross one leg over top the other - Lift your foot up driving your heel into the ground, abs engaged - Drive up and forward getting hips off the ground, come back down - Keep Hips Level - Can Do Single Leg Bridge if Wanted
Leg Reach to Crunch
10 Reps Each Side
- Lie on your back with your legs in the table top position, reach one leg out - As you bring the leg back in toward the chest, crunch upward and toward that knee - Repeat reps on that same side - You can reach both legs out to make it harder
Cool Down
Standing Quad Stretch
2 Reps Each Side - Hold for 15 sec Each Rep
- Begin standing, reach back and grab the foot of one side - can balance yourself with wall or object - Keeping your core on and doing a posterior pelvic tilt, bring your knee backward to feel a stretch in your quad (front part of your thigh) - Hold for designated time
Standing Wide Leg Hamstring Stretch
3 Reps - Hold for 15 sec Each Rep
- Begin standing, then reach down to the ground shifting your weight forward till your hands on on the ground. - Then flatten your back and slowly walk your hands backward till your feel a stretch in the backs of your thighs - If you feel tightness going down into the calves or in a negative way then don't hold this stretch, slowly walk your hands out and in (making it a pump stretch vs a hold)
Hands and Knees Lateral Trunk Stretch
3 Reps Each Side - Hold for 5 sec Each Rep
- Start on your hands and knees - Shift 1 hip backward as you reach to the opposite side - Use the ground to grip and open up your trunk while continuing to drive your hip toward your feet.
Upper Back Rotation - Hands and Knees
5 Reps Each Side
- Start on hands and knees, drop butt back - Reach hand down and through as you rotate down to the ground, alternate sides - Keep the other arm more straight to rotate chest better
