Take control of your fitness, check out WHOOP and use code BKXC at #ad I’ll be spending a lot of time in the van next year, and of course I’ll be doing a lot of riding. But I want to stay healthy and keep getting stronger as well. So I’m working with Derek from Dialed Health to put together a plan to make that happen.
Put together your own fitness plan with Derek, use code BKXC on for $30 off a year membership.
◆◆ The Workout ◆◆
◇ Pre-stretch (not shown in video) ◇
• Foam Roller
• T-Spine Extension: 5 Reps (slow)
• Roller Angels: 10 Reps (slow)
◇ Warm Up ◇
• Row Machine: 1,500 M
• Runner’s Stretch: 5 Reps (each side)
◇ Strength Circuit 1 // 3 Rounds ◇
• Opposite Toe Touches w/ DB: 8 Reps (each side)
• Goblet Squat w/ DB: 8 Reps
• Single Arm Row w/ DB: 8 Reps (each side)
◇ Strength Circuit 2 // 3 Rounds ◇
• Band Pull Aparts: 16 Reps
• Front Rack Single Arm Press w/ DB: 8 Reps (each side)
• Side Plank Reach Through w/ DB: 8 Reps (each side)
◇ Post-stretch ◇
• Half Kneeling Hip Stretch: 30-90 Seconds
• Half Kneeling Hamstring Stretch: 30-90 Seconds
• Pigeon Stretch: 30-90 Seconds *repeat sequence on opposite side
• Bicep Wall Stretch: 30-90 Seconds (each side)
◇ The Formula ◇
2 Total Body Strength Training Sessions per week. Space the sessions out as much as possible. Within these sessions, address each effective movement(see below) at least once for a balanced program.
◇ 7 Effective Movements ◇
• Knee Dominant: ex. Lunge
• Hip Dominant: ex. Deadlift
• Core: ex. Cable Chop
• Horizontal Push: ex. Push Up
• Horizontal Pull: ex. TRX Row
• Vertical Push: ex. Shoulder Press
• Vertical Pull: ex. Pull Up
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