Core & Pelvic Control

Strength

10m 20s

Dedicated trunk session built around lumbopelvic stability for cyclists.

Duration

10m 20s

Blocks

Mode

Bodyweight only

Strength session breakdown

Primary mode, exercises, and coaching cues.

Mode

Bodyweight only

Phase

maintenance

Exercises

Front plank

2 x 40 sec

both

Keep the hold crisp, not shaky.

Ribs downPush the floor awayGlutes lightly on

Dead bug

2 x 35 sec

alternating

Own every rep with a full exhale.

Exhale through the reachLow back stays quietMove slowly

Side plank

2 x 30 sec

per-side

Shorter hold with perfect shape beats a long sloppy one.

Stack shoulders and hipsStay long through the top legBreathe behind the brace

Bird-dog

2 x 35 sec

alternating

Make the pause honest.

Reach long through heel and handPelvis stays levelPause before switching

Training purpose

Short core session to improve trunk stiffness and resist side-to-side collapse on the bike.

Every rep should look quiet through the trunk.

Breathe steadily; do not hold your breath through the entire set.

Useful when you want sessions that match tags such as strength, core, cycling-support, bodyweight.

Session summary

Ratings, tags, and related sessions.

Phasemaintenance