RIDESTRONG MUSCULAR ENDURANCE
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Moderate / Off-Season or lower volume riding period
PROGRAM STRUCTURE: 4 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 30-45 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Progressive Strength Development & Core Stability for being stronger on the bike. This program is designed to build foundational strength as a lead in to additional strength cycles (Strength Cycle A / Strength Cycle B)
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
1) Vertical DB Deadlift x 20 reps
AR) Alt. Hip Stretch x 45 sec -
2 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Bodyweight Row x 20
min 2) DB Drag x 12 each
min 3) Bench Hip Lift x 20
min 4) Prone T x 45 sec -
3 ROUNDS:
1) Banded Rotations x 12 each
2) Banded Chops x 12 each
3) Banded SL Hydrants x 12 each
4) Banded Quad Kickback x 12 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
1) Goblet Squat x 20
2) Alt. Pigeon Stretch -
2 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Pull Ups x 12
min 2) Suitcase Rev. Lunge x 12 each
min 3) Flags x 12 each
min 4) Prone Lat Stretch x 45 sec -
3 ROUNDS:
1) 1/2 Kneeling Diagonal Reach x 12 each
2) Hamstring Curls x 12
3) Swissball Alt. Deadbug x 12 each
4) Swissball Knee Tucks x 12
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Prone T Pulse + Pause (3 sec) x 30-50 sec
min 12) Elbow Plank + Foot Takeaway x 30-50 sec
min 3) Miniband Diag. Kickback R x 30-50 sec
min 4) Miniband Diag. Kickback L x 30-50 sec
min 5) Miniband Bridge + Pause (3 sec) x 30-50 sec
Welcome to Week 1! This week, we’ll be working at a higher rep scheme. Be sure to focus on your form and select weights that allow you to perform quality reps all the way through.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Vertical DB Deadlift x 15
2) Alt. Hamstring Stretch x 45 sec -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Bodyweight Row x 15
min 2) DB Drag x 10 each
min 3) Bench Hip Lift x 15
min 4) Hinge T x 45 sec -
3 ROUND EMOM
1) Banded Rotations x 15 each
2) Banded Chops x 15 each
3) Banded SL Hydrants x 15 each
4) Banded Quadruped Kickback x 15 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Goblet Squat x 15
2) 9090 Hip Transfer -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Pull Up x 10
min 2) Suitcase Rev. Lunge x 10 each
min 3) Flags x 10 each
min 4) Side Body Stretch x 45 sec -
3 ROUNDS
1) Base Stance Diagonal Reach x 12 each
2) 2-1 Hamstring Curls x 6 each
3) Swissball Deadbug x 12 each
4) Swissball Saws x 12
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Anchored Deadbug x 30-50 sec
min 2) Side Bridge + Banded Abduction Lift R x 30-50 sec
min 3) Side Bridge + Banded Abduction Lift L x 30-50 sec
min 4) Kneeling AR Press + Lift R x 30-50 sec
min 5) Kneeling AR Press + Lift L x 30-50 sec
This week, we’ll continue to progress through training by reducing our reps, increasing our rounds. If possible, increase weight on the exercises that you feel comfortable with and challenge yourself.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
1) Kickstand DL x 10 each
2) Cat + Cow x 45 sec -
2 ROUNDS:
1) SA Bodyweight Rows x 12 each
2) Bear Shoulder Tap + DB Drag x 12 each
3) SL Bench Hip Lift x 12 each
4) Hinge + Scaption Reach x 45 sec -
3 ROUNDS:
1) Split Stance Banded Rotations x 12 each
2) Split Stance Banded Chops x 12 each
3) Banded fwd/back Reach x 12 each
4) Side Bridge + Abduction x 12 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
1) Front Squat x 15
2) Alt. Pigeon Stretch x 45 sec -
2 ROUNDS:
1) Pull Ups x 12
2) Push-up to High Hip Bear x 12
3) RFE Split Squat x 12 each -
3 ROUNDS:
1) Split Stance Diag. Reach x 12 each
2) SL Hamstring Curl x 6 each
3) Stir The Pot x 10 each
4) Bicycle x 12 each
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
min 1) Bear Hold + Shoulder Taps x 30-50sec
min 2) Kneeling Banded Chop R x 30-50 sec
min 3) Kneeling Banded Chop L x 30-50 sec
min 4) Hollow Hold + Bicycle x 30-50 sec
min 5) Hinge + I/T Hover x 30-50 sec
Welcome to week 3! In this week, we will introduce new exercises and will return to a higher rep count. Be sure to select weights that allow you to perform the full amount of reps with high quality form.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Kickstand DL x 8 each
2) Inchworm x 45 sec -
3 ROUNDS:
1) SA Bodyweight Row x 10 each
2) Bear Shoulder Tap + DB Drag x 10 each
3) SL Bench Hip Lift x 10 each
4) Airplane + Scaption Reach x 25 sec each -
3 ROUNDS:
1) Split Stance Banded Rotations x 15 each
2) Split Stance Banded Chops x 15 each
3) Banded fwd/back Reach x 15 each
4) Side Bridge + Abduction x 15 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Front Squat x 12
2) Alt. Hip Stretch x 45 sec -
3 ROUNDS:
1) Pull-ups x 10
2) Push-up to High Hip Bear x 10
3) RFE Split Squat x 10 each -
3 ROUNDS
1) Split Stance Diagonal Reach x 15 each
2) SL Hamstring Curl x 8 each
3) Stir The Pot x 12 each
4) Bicycle x 15 each
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Miniband Side Step x 30-50 sec
min 2) SL Bridge Pulse R x 30-50 sec
min 3) SL Bridge Pulse L x 30-50 sec
min 4) Side Plank Row R x 30-50 sec
min 5) Side Plank Row L x 30-50 sec
In this final week of the program, we will reduce reps and increase our rounds. With the reduction in reps, be sure to increase your weight in the exercises that you feel comfortable with.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.