Resistance Training Exercises with Light Equipment The exercises on the following pages are labeled entry level, fitness level and enhancement level. Refer to the Progression section in the Program Design chapter for an explanation on each term. Lower Body Exercises Purpose/Benefits: To develop leg strength, speed and endurance needed to meet the demands of challenging terrain (indoor and outdoor cycling). Unilateral work develops balance, coordination and stability, which are essential for out of saddle techniques. This type of approach also identifies deficits that should be addressed through resistance training. Single Leg Step-Up - entry level Major muscle groups targeted: Quadriceps, hamstrings and gluteals Equipment: dumbbells, step 1. Choose appropriately weighted dumbbells for overload to the working muscles of the lower body. Hold a dumbbell in each hand, with arms at your sides. 2. Stand facing the step and place one foot on top, in the center of the step. 3. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance. 4. Lift up to stand on your lead leg while focusing on an intense gluteal contraction. 5. As complete hip and knee extension is reached, a peak bilateral (both sides) gluteal contraction should be performed. 6. Lower the foot back to the floor using a slow, controlled movement, keeping the gluteals contracted. Keep the chest lifted and abdominals engaged. 7. Repeat on the other side and alternate to the desired number of repetitions. Front Lunges - fitness level Major muscle groups targeted: Quadriceps, hamstrings and gluteals Equipment: weighted bar or dumbbells 1. Choose appropriately weighted bar or dumbbells for overload to the working muscles of the lower body. If it’s comfortable, hold a weighted bar as shown, with wrist, shoulders and spine in neutral alignment. Rest the bar in the upper trapezius area, away from the back of the neck. There should be little or no low back extension. 2. Stand with feet hip distance apart or slightly wider. 3. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance. 4. Step forward with one leg, making sure the heel makes contact first and knee is directly over the ankle. 5. Perform the lunge by flexing the knee to no more than a 90-degree angle. Lower the hips slowly and with control. 6. To accommodate deeper hip/knee flexion of front leg, it is safe to flex the back knee and release the heel from the ground. 7. Once a full range of motion (ROM) is achieved, contract the glutes, push off the floor with the lead leg, extend the hip and knees and return to the starting position. 8. Repeat on the other side and alternate to the desired number of repetitions. Front Lunge/Lift - fitness level Major muscle groups targeted: Quadriceps, hamstrings, gluteals and triceps. Equipment: Medicine ball 1. Hold the medicine ball behind your head with elbows flexed to a 90-degree angle. 2. Stand with one foot forward, in a wide stance, ready for a lunge movement. 3. Keep the chest lifted and engage all core muscle groups for stabilization and balance. 4. Perform the lunge by flexing the knee to no more than a 90- degree angle. Lower the hips slowly and with control. 5. To accommodate deeper hip/knee flexion of front leg, it is safe to flex the back knee and release the heel from the ground. 6. Once a full ROM is achieved, contract the glutes, push off the floor with the lead leg, and extend the hip and knees. Lift the back leg with an intense gluteal contraction as high as possible without coming out of alignment. At the same time, extend the elbows to lift the ball overhead. 7. Return to the starting position with control and repeat to the desired number of repetitions. Then repeat the set on the opposite side. Reverse Lunge - enhancement level Major muscle groups targeted: Quadriceps, hamstrings and gluteals Equipment: dumbbells, step. (This exercise can also be performed on the floor without a step). 1. Choose appropriately weighted dumbbells for overload to the working muscles of the lower body. Hold a dumbbell in each hand, with arms at your sides. 2. Stand on top of the step with feet slightly wider than hip distance apart. 3. Shift weight to one leg and lower the other down to the floor. 4. Lower carefully into a lunge position with the front knee over the ankle. Note: The step creates additional height, which allows for deeper knee flexion. Make sure the individual is capable of this enhanced ROM without contraindication. 5. The heel of the front stationary leg is firmly planted on the step. 6. Lift back to the starting position by engaging the hamstrings and gluteals of the front leg. 7. Repeat on the other side and alternate to the desired number of repetitions. Side Lunge - fitness level Major muscle groups targeted: Quadriceps, hamstrings, gluteals, hip abductors and hip adductors 1. Stand with feet hip distance apart or slightly wider. 2. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance 3. Step laterally into a side lunge position (staying in the frontal plane). 4. The heel hits first and the knee remains over the ankle as the hips go back. This will create some forward flexion of the hips for balance. 5. Once full range of motion is reached, push off powerfully using the quadriceps and gluteal muscles in the active leg and return to the starting position. 6. Repeat on the other side and alternate to the desired number of repetitions. Front Lunge with Low-Grade Plyo - enhancement level Purpose/Benefits: Plyometric exercises are useful for developing muscular strength and power, which gives us the capacity to tolerate intense intervals in the Interval Energy Zone™ as well as anaerobic threshold work in the Race Day Energy Zone™. Major muscle groups targeted: Quadriceps, hamstrings and gluteals 1. Stand with one foot forward, in a wide stance, ready for a lunge movement. Clasp your hands behind your head. 2. Keep the chest lifted and engage all core muscle groups for stabilization and balance. 3. Perform the lunge by flexing the knee to no more than a 90- degree angle. Lower the hips slowly and with control. 4. Explosively push and jump off the floor while maintaining the staggered leg position and shoulder-over-hip alignment. 5. As your feet make contact again with the floor, immediately and slowly lower back into the lunge position. To prevent injury, both feet should land on the floor at the same time and the knees should soften immediately to absorb the shock throughout the lower body. 6. Rebound immediately with another explosive jump. 7. The repetitions are aggressive, consecutive and consistent, but take care to land toe-ball- heel and distribute body weight evenly throughout the feet upon each landing. Plyo-Squat - enhancement level Major muscle groups targeted: Quadriceps, hamstrings and gluteals 1. Stand with feet hip distance apart or slightly wider. 2. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance. 3. Lower into a squat position, with hips no lower than the knees, and make sure that the knees do not extend farther forward than the toes. 4. Explosively push and jump off the floor. 5. As your feet make contact again with the floor, immediately and slowly lower back into the squat position. 6. Rebound immediately with an explosive jump. The repetitions are aggressive, consecutive and consistent. Variation: This exercise can also be performed with the hands behind the head. Plie´ - enhancement level Major muscle groups targeted: Quadriceps, gluteals, hip adductors and calf muscles 1. Stand with your feet wider than shoulder width. 2. Turn out your legs from the hip joints, only as far as is comfortable, without torque on the knee joints. 3. Keep the chest lifted and engage all core muscle groups for stabilization and balance. 4. Raise arms to the sides for balance. 5. Lower into a plie position with the hips no lower than knee level and knees aligned over the ankles. 6. Return to starting position by engaging the hip adductors (inner thighs) and quadriceps. Be careful not to lock the knees in the standing position. 7. Repeat to the desired number of repetitions. Single-Leg Calf Raise - fitness level Major muscle groups targeted: Gastrocnemius, soleus Equipment: Step 1. Stand on one foot on top of the step with only the ball of the foot making contact with the surface. The arch of your foot will be on the edge of the step. 2. Align hips directly under the shoulders; keep the chest lifted and engage all core muscle groups for stabilization and balance. 3. If necessary, hold on lightly to a partner, wall or ballet barre for balance. 4. Raise the heel as high as possible until the calf muscles are fully contracted. 5. Lower back to starting position slowly and with control. 6. Repeat to the desired number of repetitions. Then repeat the set on the opposite leg. Leg Curl - enhancement level Major muscle groups targeted: Hamstrings and gluteals Equipment: Stability ball, mat 1. Lie on the floor in a supine position with arms at your sides, palms down, and feet resting on top of a stability ball. Extend your hips off the ground so that your ankles, knees, hips and upper back are all in a line. Engage all core muscle groups for stabilization and balance.