Duration7:40
Exercises3
ModeBodyweight
PhaseDeload
Time7:40
Exercises3
ModeBodyweight
Exercises
3 exercisesDead bug2 × 25 secalternating
Own every rep with a full exhale.
Exhale through the reachLow back stays quietMove slowly
Bird-dog2 × 25 secalternating
Make the pause honest.
Reach long through heel and handPelvis stays levelPause before switching
Side plank2 × 25 secper-side
Shorter hold with perfect shape beats a long sloppy one.
Stack shoulders and hipsStay long through the top legBreathe behind the brace
What it trains
Minimal trunk work that keeps movement quality without adding bike fatigue.
Finish feeling better than you started.
Keep effort easy to moderate.
Tags
strengthcorerecoverybodyweight