Bodyweight Foundation

Cyclist-focused bodyweight session built around tempo, unilateral control, and core stiffness.

Duration24:02

Exercises6

ModeBodyweight

PhaseFoundation

Time24:02

Exercises6

ModeBodyweight

Exercises

6 exercises

Tempo squat3 × 8 repsboth

Use tempo and range to keep it challenging. Tempo: 3 down / 1 pause / 1 up.

Stay tallPause in controlDrive up smoothly

Reverse lunge3 × 8 repsalternating

Slow the eccentric before adding speed. Tempo: 3 down / 1 up.

Step back softlyFront foot stays groundedDrive forward through the front leg

Single-leg deadlift3 × 6 repsper-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 march3 × 30 secalternating

Pause each march step for control.

Ribs stay downKeep hips levelMove slowly, not loosely

Front plank2 × 35 secboth

Keep the hold crisp, not shaky.

Ribs downPush the floor awayGlutes lightly on

Dead bug2 × 30 secalternating

Own every rep with a full exhale.

Exhale through the reachLow back stays quietMove slowly

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.