Lower body strength and core routine as part of the “transitional strength phase” The goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
45minutes, Workout Routines, GYM, Ⓑ Level B Athletes
GYM
Standing Straight Arm Pulldown
Lat Pulldowns
Calf Raise
GOAL: Improve force delivery to the pedal for cycling and improve running strength (run power stiffness.)
Seated Rows
Machine Hamstring Curl
Seated leg extension machine (Single Leg)
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Leg Press Machine
Seated leg extension machine
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Dumbell Lunge- quad dominant & Glutes
Strength, GYM, Ⓑ Level B Athletes, Ⓒ Level C Athletes
Smith Machine Chair Squat
swiss ball, home equipment, GYM
Swiss Ball Plank
The plank is a handstand and balance pose that strengthens the abdominal and lower-back muscles as well as the shoulders and upper back. Variations of the plank provide different levels of challenge and work diverse muscle groups. For example, the high and low planks engage the rectus abdominus and lower-back muscles, while the side plank focuses more on the obliques. The reverse plank focuses more on the lower back.
swiss ball, home equipment, GYM
Feet on Ball Hip Thrust
swiss ball, home equipment, GYM
Hamstring Curl
swiss ball, home equipment, GYM, Strength
Reverse Back Extension
swiss ball, home equipment, GYM
Wall Squat
GYM, home equipment, swiss ball
Butterfly hip thrust
Lie back on a Swiss ball so your upper back is supported, and your butt is in front of the ball hovering above the floor. Place the soles of your feet together, and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.
home equipment, GYM, swiss ball