Workouts
Workout
Bodyweight Foundation
Strength
24m 2s
Cyclist-focused bodyweight session built around tempo, unilateral control, and core stiffness.
Duration
24m 2s
Blocks
0
Mode
Bodyweight only
Strength session breakdown
Primary mode, exercises, and coaching cues.
Mode
Bodyweight only
Phase
foundation
Exercises
6
Tempo squat
3 x 8 reps
both
Use tempo and range to keep it challenging. Tempo: 3 down / 1 pause / 1 up.
Stay tallPause in controlDrive up smoothly
Reverse lunge
3 x 8 reps
alternating
Slow the eccentric before adding speed. Tempo: 3 down / 1 up.
Step back softlyFront foot stays groundedDrive forward through the front leg
Single-leg deadlift
3 x 6 reps
per-side
Reach the free leg long behind you. Tempo: 3 down / 1 up.
Reach the trail leg long behind youKeep the hips squareOwn the return to standing
Single-leg bridge march
3 x 30 sec
alternating
Pause each march step for control.
Ribs stay downKeep hips levelMove slowly, not loosely
Front plank
2 x 35 sec
both
Keep the hold crisp, not shaky.
Ribs downPush the floor awayGlutes lightly on
Dead bug
2 x 30 sec
alternating
Own every rep with a full exhale.
Exhale through the reachLow back stays quietMove slowly
Training purpose
Equipment-light session that still creates meaningful lower-body tension and trunk control.
Use tempo and pauses to make each set challenging.
Stop a set when balance or pelvic control fades.
Useful when you want sessions that match tags such as strength, cycling-support, bodyweight, foundation.
Session summary
Ratings, tags, and related sessions.
Phasefoundation
Tags
strength
cycling-support
bodyweight
foundation