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LILPAT3's Photo LILPAT3 SparkPoints: (96,079)
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11/28/10 3:51 P

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Dimity McDowell wrote this for Bicycling Magazine. I have a lot of fun working through this workout. It has helped me tremendously.
We all know that our legs provide the most tangible source of power when cycling. The abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems. A solid core will help eliminate unnecessary upper-body movement, so that all the energy produced is delivered into a smooth pedal stroke.
Try this routine 3 times a week, in order:

1. Boxer Ball Crunch
A. Middle back on stability ball, knees 90 degrees, feet flat, hands behind head NOT pulling on neck.
B. Squeezing belly button toward spine, lift upper back off ball and trace clockwise oval with torso. !5 clockwise and 15 counter-clockwise reps.

2. Power Bridge
A. Lying on back, bend knees and place heels near glutes. Arms at sides, palms down
B. Squeeze glutes and raise hips off floor. Push from heels to form straight line with body. Lower 3/4 of way down to complete 1 rep. Do 20.

3. Hip Extension
A. Laying with hips and stomach on stability ball, put hands on floor under shoulders and extend legs with toes touching on floor
B. Straight spine, shoulder blades back, lift both legs off floor slightly higher than parallel. Hold 2 seconds and lower. 20 reps

4. Plank
A. On stomach, elbows under shoulders with forearms and hands on floor
B. Lift hips off floor, back straight and abs tight, rest on toes. Aim for 60 sec.

5. Transverse Plank
A. Lie on right side with elbow under shoulder, forearm in front and stack left foot on right. Raise left arm over head.
B. One motion, lift hips to create straight line. 10 to 15 reps. Switch sides and repeat.

6. Scissor Kick
A. on back, legs straight, hands palm down under lower back
B. Push elbows into floor, look to ceiling, raise shoulder off ground, raise legs about 4 inches off ground and scissor right over left, left over right = 1 rep. Try for 100.

7. Catapult
A. sit with slightly bent knees, heels against floor. Extend arms to front at shoulder height, palms facing.
B. Straight spine, upward gaze, inhale deeply, then exhale and slowly lower torso to floor over 5 count, arms overhead.
C. Smooth motion, leading with arms, exhale and explode to starting position. 20 reps.

Boat Pose
A. Sit resting both hands lightly behind you and lean back until torso is at 45 degree angle.
B. Keep legs together, lift them off floor as you extend arms forward at shoulder height. Abs tight. as thighs and torso form 90 degree angle. Work up to holding for 60 seconds.



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