Sortie vélo en soirée

Zwift - Fatmax-Intervalle: 3x12 Progressiv on Road to Sky in Watopia

Renfo et stretching

Zwift - Chasing the Sun in Makuri Islands

Zwift - Group Ride: Les supers mercredis JZQc (E) on Watopia's Waistband in Watopia

1. Warm-up & Mobility
Hold each exercise for 30-45 sec:
Cat-Cow
Arm Circles (forward/backward)
Standing Toe Touch + Overhead Reach
Lunges with Rotation
World's Greatest Stretch

2. Core Circuit
2 rounds - 40 sec work / 20 sec rest per exercise, 60 sec rest between sets:

1. Forearm Plank
2. Side Plank (right)
3. Side Plank (left)
4. Crunches (half sit-ups)
5. Full Sit-ups (knees bent)
6. Russian Twists (with or without weight)
7. Plank to Push-up
8. Leg Raises (lying or hanging)

3. Mobility & Stretching 
each stretch 2x for 15-20 sec

Upper Body:
Child's Pose + Side Stretch
Arm across chest (shoulder stretch)
Overhead Reach + Side Bend

Lower Body:
Repeat World's Greatest Stretch
Hurdler's Stretch + Fold to Toes
Standing Hamstring Stretch
Standing Ankle Mobility Stretch

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Thomas Jiang

Renfo et stretching

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Sortie vélo en soirée

Zwift - Fatmax-Intervalle: 3x12 Progressiv on Road to Sky in Watopia

Renfo et stretching

Zwift - Chasing the Sun in Makuri Islands

Zwift - Group Ride: Les supers mercredis JZQc (E) on Watopia's Waistband in Watopia

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