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Power, Efficiency & Recovery on the Bike 🚴🏽 Live Class Replay

Instructor: Kristine Chaussard
Level: Advanced, Intermediate

ATTENTION: EDUCATIONAL + WORKOUT
FIRST 8 MINUTES ARE EDUCATIONAL, SKIP TO MINUTE 7:59 TO GET RIGHT TO YOUR WORKOUT!

FOCUS :   

Going back in time to this LIVE class Reformer workout specially conceived for the cyclist. Whether you spin, ride your mountain bike or road cycle, casually or for performance, these exercises are key to your power, efficiency and recovery. AND IF YOU DON’T CYCLE, THIS CLASS IS STILL FABULOUS FOR YOU! 😉 We have 2 priorities. 1. Counteract your time in the saddle. We will open the anterior chain of the body, fully extend the legs, and strengthen the upper back and arms. 2. We will increase the power in the muscles used while in the saddle. Strengthen the glutes, quads, hamstrings and calves; we’ll also strengthen the core as this is your center-out when cycling, and finally, you’ll work your spinal mobility, rotation and twist for better generation of power, push and pull.

In cycling you have two phases: the push phase. This is your downward stroke where you generate all your power and velocity. The second phase is called the pull phase where you are in a sort of recovery and storing up energy for another power phase. If you are more interested in understanding the mechanics and what muscles are contributing, listen in on the first 8 minutes of this video and I’ll do my best to describe in simplified yet distinct terms how it all works and what we’ll be focused on.

EQUIPMENT NEEDED :     

Reformer, Reformer sitting box, booty band, balance cushion (optional), Pilates ring (magic circle), light hand weights, spine corrector (you can go without OR substitute a medium size soft ball). Today’s class uses quite a bit of equipment, but do note that some are optional, I am just showing you options for your training. Please feel free to follow the workout with less equipment as well.

CLASS LEVEL :     

Intermediate on up level class.

CLASS FLOW :   

Start standing and get ready to move around, over and on the Reformer in all planes. You’ll have lots of exercise variation in this class. Some exercises will be very familiar, others maybe less so. In any case each exercise was specifically selected for its ability to support those who enjoy time in the saddle. Class pace is moderate and intentional.

Let us know how you liked class below! 👇🏼

GOALS :     

Increase power and efficiency in peddle strokes on the bike. Improve your recovery time. Balance your musculature. Open the anterior (front) chain of the body. Improve flexibility to muscles that sit in a more closed position in the saddle. Work the body using its diagonal systems to improve both power, recovery and balance. Understand the implications of our exercises and training, why we do what we do and the power of our training, how it can dramatically effect our other activities! Dynamic movement. Functional fitness. Challenge mind-body connection. Improve coordination. Improve movement patterns for optimal function and performance.

PROGRAMS AND PLAYLISTS YOU MAY LIKE :   

3 WEEKS OF REFORMER EVERY DAY, ATHLETIC REFORMER, BOOTY & BALANCE, TOTAL BODY WISE

KEEP UP WITH US DAILY HERE