Body Position Quadruped shoulders over hands push up into plank position head and spine in neutral pelvis in slight posterior tilt, scapulae depressed axial elongation trunk supported with only hand and feet on floor. balls of your feet Movement/Breathing knees may be flexed resting on floor; forearms on floor supporting trunk along with feet. Variation […]

I have begun my training for Paris Roubaix and 312 Majorca.  In the last week, Elinor and I went out to Grande Canaria and had a great time cycling in the mountains.   We cycled with great guides from Free motion    Blaz Brecko and When training at home I use a Wahoo Kickr linked to Trainer road. […]

Body Position Prone on mat, arms in a capital ‘E’ position Neutral spine, elbows in 90 degrees flexed, legs together Movement/Breathing Inhale and externally rotate arms, pivoting at elbows and floating forearms off the floor. exhale to lift arms up maintain hands higher than elbows. inhale to extend thoracic spine, bringing arms still higher. optional […]

Setup 1-2 light springs chair at end of trapeze table or next to two boxes – for optimal safety and biomechanics – non skid on pedals for bottom hand pad under hip Body position Sidelying, hand on pedals with shoulder directly over the hand. Place the top arm/hand at side shoulders stabilized Movement/Breathing Exhale to […]

Setup 1-2 medium springs Body Position Side-sit position on top of chair. inside leg bent over top outside leg outstretched, toe touching floor arms outstretched in a T position Movement/breathing Exhale and sidebending, reaching hand down to pedal as the other arm reaches overhead. maintaining equal weight on ischium push pedal down towards the floor, […]

Body Position Seated in neutral spine and pelvis legs extended arms reaching out in front, parallel to floor. Movement/Breathing Inhale to prepare. exhale, tuck in chin, lengthen the spine up and over as you flex forward one vertebrae at a time. keep pelvis stable. inhale exhale, initiate roll up to starting position by drawing the […]

Setup 1/2-1 springs Footbar down Body Position Quadruped facing foot hands on base of frame, shoulders approximately over hands, spine in neutral hips and knees at 90 degrees feet between shoulder rests or against shoulder rests Movement/Breathing Hip flexion/extension maintain shoulders over hands. inhale to extend the hips , oppressing carriage back maintain a neural […]

Setup 1-2 springs non skid or pad on frame under hands Body Position Quadruped knees 1-2 inches away from shoulder pads hands on frame, slightly in front of shoulders spine in neutral. shift body weight forward so that hands are above shoulders putting body in a parallelogram position Movement/Breathing Exhale to flex hips, bringing knees […]