Workouts
Workout
Single-Leg Support · Weights
Strength
31m 5s
Unilateral leg work, hip extension, and calf support for steadier force on each pedal stroke.
Duration
31m 5s
Blocks
0
Mode
With weights
Strength session breakdown
Primary mode, exercises, and coaching cues.
Mode
With weights
Phase
foundation
Exercises
6
Step-up
3 x 6 reps
per-side
Moderate to moderately heavy. Tempo: Controlled drive.
Lead leg does the workStand fully tall at the topLower with control
Hip thrust
3 x 6 reps
both
Moderately heavy. Tempo: Fast up / controlled down.
Keep ribs downFinish through the glutesPause briefly at the top
Single-leg deadlift
3 x 6 reps
per-side
Bodyweight or light dumbbell to stay precise. Tempo: 3 down / 1 up.
Reach the trail leg long behind youKeep the hips squareOwn the return to standing
Standing calf raise
3 x 10 reps
both
Add load only if range stays honest. Tempo: 2 up / 2 down.
Use full rangePause at the topLower 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 30 sec
alternating
Make the pause honest.
Reach long through heel and handPelvis stays levelPause before switching
Training purpose
Single-leg force and pelvic control with lower systemic fatigue than a full heavy day.
Move cleanly through the full range before adding load.
The lead leg should do the work on every step-up rep.
Useful when you want sessions that match tags such as strength, cycling-support, weights, single-leg.
Session summary
Ratings, tags, and related sessions.
Phasefoundation
Tags
strength
cycling-support
weights
single-leg