Full Body Strength and Flexibility Exercises

In order to avoid postural strain injuries, bikers should compensate the forward flex position they are in while sitting on their bike, by paying extra attention to the muscles on the posterior chain of their body and by stretching out the body’s frontside from time to time.

Part Two: Full Body Strength and Flexibility Exercises

With the second part of the surf workout for bikers you can do all this, while strengthening your core and shoulders at the same time: While these execises will work your whole body from neck to toe, they will specifically challenge your core muscles, your glutes and hamstrings and “open up” the frontside of your body.

Simply chose one of the two exercises and integrate it into your workout routine.

Also check out Part One of the surf workout for bikers in order to avoid muscular imbalances.

 

Downward Dog Donkey Kicks

Strength and fexibility exercise for bikers
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

 

3 sets, 15 reps per side

How to do it:

  • start in a table top position with your hands directly below your shoulders
  • engage your core and slightly lift your knees off the ground
  • keep your right leg bent as you kick into the air behind you
  • lower your leg briefly back down to tap your toes to the ground
  • push back into a downward dog and lift your right leg back into the air
  • lower yourself back down to a table top position with your knees off the floor
  • repeat with the opposite leg

Make sure to:

  • keep your back straight
  • engage your core
  • keep your knees off the ground

 

Plank – Knee Tuck – 3 legged Dog – Kick

Strength and flexibility exercise for bikers
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets, 15 reps per side

How to do it:

  • start in a plank position
  • pull your left knee towards your chest
  • extend the left leg again but keep it off the floor
  • press back with your arms and shoulders, lift your booty upwards while keeping a straight back
  • kick with your left leg towards the ceiling
  • come back into plank position and repeat on the other side

Make sure to:

  • keep your back long and straight
  • engage your core muscles at all times
  • try to keep your hips parallel to the ground

 

Please note: the exercises we describe involve very intense bodily strain. Before embarking on these exercises, it is crucial that you undertake a thorough warm-up program. If the exercises are not properly carried out, you stand the risk of injury.
The exercises should only be carried out by healthy individuals. Training whilst ill is of little benefit and can lead to further ailments (for example, issues with the heart muscle). So please, only train when you feel good. If you are unsure, please contact your doctor in advance.
The exercises should only be carried out on suitable ground with the appropriate equipment.
If you should injure yourself due to neglect of these recommendations, we cannot accept responsibility.
We are instructing sport here. Our exercises are no replacement for a healing treatment or physiotherapy. If you require treatment, please contact the relevant specialist.

 

Should you have any questions regarding the workouts don’t hesitate to contact us!

 

download-icon Surf Workout for Biker Part 2 PDF

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