Conditioning for cyclists with Jo McRae: part five - stability exercises for trunk, hips, and shoulders

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Conditioning for cyclists with Jo McRae: part five – stability exercises for trunk, hips, and shoulders

Maximising power from the joints


Minimal movement – the ‘horse stance vertical’

Start by taking a full breath into your tummy and then as you breathe out draw your belly button in towards your spine.  Progressively press one hand and the opposite knee into the ground until you find you are hovering on the opposite diagonal. Hold this hover for three to five seconds before lowering and changing sides, repeating 10 to12 times before resting.

Progressively press one hand and the opposite knee into the ground until you are ‘hovering’ on the opposite diagonal

Your goal is to keep your body as still as possible throughout, keeping your ‘core’ engaged by drawing in and holding your supporting shoulder and hip steady. You should be able to feel your middle working hard to hold you steady, and may find as the repetitions go on that you start to ‘shake’ a little to hold position. Two to three sets like this with a brief rest in between will provide a training effect.

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