Workouts / Strength
Strength
Core & Pelvic Control
Dedicated trunk session built around lumbopelvic stability for cyclists.
Duration10:20
Exercises4
ModeBodyweight
PhaseMaintenance
Time10:20
Exercises4
ModeBodyweight
Exercises
4 exercisesFront plank2 × 40 secboth
Keep the hold crisp, not shaky.
Ribs downPush the floor awayGlutes lightly on
Dead bug2 × 35 secalternating
Own every rep with a full exhale.
Exhale through the reachLow back stays quietMove slowly
Side plank2 × 30 secper-side
Shorter hold with perfect shape beats a long sloppy one.
Stack shoulders and hipsStay long through the top legBreathe behind the brace
Bird-dog2 × 35 secalternating
Make the pause honest.
Reach long through heel and handPelvis stays levelPause before switching
What it trains
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.
Tags
strengthcorecycling-supportbodyweight