Woodchopper resistance band8/6/2023 Continue for the allotted amount of time, then repeat on the opposite side. Bring the dumbbell to right hip, then, keeping arms straight, swing it across your body over to above left shoulder with control. Stand with feet shoulder-width apart while holding dumbbell down and center below your stomach with a slight bend in knees. Join Bicycling All Access today to become a stronger, faster cyclist! Reverse the movement back to starting position, then repeat rotating to the left. As you sit up, rotate torso to the right so that the dumbbell comes across your body and lands near right hip. Perform a sit-up by engaging abs and slowly lifting your shoulder blades off the floor as you raise your torso, keeping neck long. Lie faceup, feet planted on the floor with your knees bent, arms extended up straight up over your chest pointed toward sky, holding a dumbbell with both hands. You will need an exercise ball, a slam ball, a set of dumbbells, and a resistance band with an anchor point. Each exercise is demonstrated by Anthony Fernandez, C.P.T., so you can learn proper form. As you become more advanced, challenge yourself to perform each move for 10 additional seconds, building up to 60 seconds. As you get stronger, build up to 30 seconds per exercise. For beginners, perform each exercise for 20 seconds. How to do it: Perform the circuit below for a total of 3 rounds. That’s why Dane Miklaus, C.S.C.S., founder of WORK Training Studio, created a workout that showcases variations of woodchop exercises, a staple anti-rotational core movement. “In addition to better performance, more core strength helps prevent injuries to the back and hips.” “The core muscles enhance bike control and stability which allow cyclists to ride efficiently and faster,” says Madison Russell, NASM-certified trainer at WORK Training Studio. Join Bicycling All Access today for more killer workouts! □ Not only that, but a strong core also helps aid your other muscles, like the power-producing quads in your legs, to pedal fast and powerfully during your rides. That’s because these exercises are essential for maintaining stability on the bike and healthy mobility of your spine and core. And while these exercises have a place in your routine, your core workout wouldn’t be complete without adding rotational exercises to it as well. When you think about core workouts, exercises such as sit-ups, planks, and leg lifts probably come to mind.
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