Free weight exercises kill cardio and strength.
Squat to Biceps
Squatting strengthens the core and the legs, which are the most crucial stabilizers for riders.
Squat to Biceps Curl
The upper arm muscles that biceps curls work on are crucial in stabilizing the torso.
Deadlift
to Bent-Over Row
The deadlift is a mainstay of leg day, but by adding a bent-over row to the mix, you can target your upper body as well.
Deadlift
to Bent-Over Row
Rowing strengthens your back muscles—a key component of upright posture—while also challenging your core.
Lunge to
Hammer
Curl
The forward lunge works the quadriceps, glutes, and hamstrings, and exercise also improves stability and coordination in the case of a single leg.
Lunge to
Hammer Curl
The biceps are worked on during hammer curls, which helps to increase their functional strength.
Lunge to
Rear Delt Fly
As to why it helps: To combat rounded shoulders and other typical postural disorders.
Lunge to
Rear Delt Fly
Stand with feet shoulder-width apart, palms facing each other, and a dumbbell in each hand.
Lunge to
Upright Row
As to why it helps: Increase flexibility in the hip flexors, which are commonly stiff in cyclists
Lunge to
Upright Row
Muscular endurance in the upper body, particularly the shoulders, can be improved by performing the upright row.
Chest Press
Slowly lowering and elevating the legs improves the abdominal muscles and hip flexors for a more forceful knee d
rive.
Chest Press
Holding a dumbbell in each hand, lie faceup with your legs straight and together.
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