Specifically Designed to Help Women Mountain Bikers Increase Mileage, Stamina, and Confidence!
Made By Liz Koch, Doc of Physical Therapy
Workout B
A workout requiring a light, medium and heavy weight.
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
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
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.
Superset 1 Perform 3 Rounds
Weighted Bent Over Shoulder External Rotation
Round 1 - 8 Reps Each Side - RPE 6 Round 2 - 8 Reps Each Side - RPE 7 Round 3 - 8 Reps Each Side - RPE 7
- In a bent over position, keep elbow offset of your trunk - Then Rotate your elbow out, dumbbell is facing outward and back down - Keep your shoulder blade in toward your spine as you drive hand out and upward
Hip Thrust Bridge - Chest Press
Round 1 - 8 Reps Each Side - RPE 6 Round 2 - 8 Reps Each Side - RPE 7 Round 3 - 8 Reps Each Side - RPE 7
- Bridge up with abs on and feet pressing downward. - Have a weight in one hand only - Then you will do a chest press - pressing the weight up to the ceiling while keeping shoulders away from ears
Knee Up Plank - Weight Drag
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 in a kneeling plank position, push through toes and arms - Reach under your body dragging/grabbing the weight from one side of the body to the other side of your body - Keep body still as you move the weight
Superset 2 Perform 3 Rounds
Sumo Deadlift - Weighted
Round 1 - 8 Reps Each Side - RPE 6 Round 2 - 8 Reps Each Side - RPE 7 Round 3 - 8 Reps Each Side - RPE 7
- Feet are wider than hip stance with toes are pointed out - Hip hinge and bend knees to lower to reach weights. - As you get in your set position, your chest will be farther down than a squat stance. Also Pull shoulder blades down and back as you keep your trunk flat. - Then drive up with your knees straightening first and then hips coming up and forward - Think about pushing ground away
Forward to Reverse Lunge - Weighted
Round 1 - 6 Reps Each Side - RPE 6 Round 2 - 6 Reps Each Side - RPE 7 Round 3 - 6 Reps Each Side - RPE 7
- Have weight central on your chest - Go back and forth from the same leg for the reps - Forward lunge trunk upright, reverse lunge do a hip hinge
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
