What are the best functional training exercises for improving mobility and flexibility in cyclists?

1 Dynamic Warm-Up

Prior to your functional training session, it is important to do a dynamic warm-up to get your body ready. Dynamic warm-ups involve movements that increase your blood flow, heart rate, and body temperature, as well as activate your muscles and joints. Examples of dynamic warm-up exercises for cyclists include leg swings, hip circles, inchworms, and lunges with twists. Leg swings involve standing on one leg and swinging the other leg forward and backward, then side to side. Hip circles involve standing with your feet hip-width apart and rotating your hips in a circular motion. Inchworms involve starting in a standing position and bending forward to touch the floor before walking your hands forward until you are in a plank position. Lastly, lunge with twist involves stepping forward with one leg and lowering into a lunge, reaching your opposite arm across your body and twisting your torso before returning to the starting position and switching sides.

4 Lateral Lunge with Rotation

The lateral lunge with rotation is an effective functional training exercise that can improve your mobility and flexibility in the hips, groin, and thighs. During this exercise, you will also be working your core, quads, and glutes while enhancing coordination and agility. To perform the lateral lunge with rotation, you will need a medicine ball or a similar object. Start by standing with your feet together and holding the ball in front of your chest. Take a big step to the side with one leg and lower into a lunge while keeping your other leg straight and toes pointing forward. As you lunge, rotate your torso and the ball toward the lunging leg while keeping your arms straight and eyes on the ball. Return to the center and repeat on the other side to complete the exercise.

5 Plank with Shoulder Tap

The plank with shoulder tap is a functional training exercise that can strengthen your core, shoulders, and arms, as well as improve your stability and endurance. This exercise also challenges your balance and coordination, as you have to resist shifting your hips and body as you tap your shoulders. To perform this exercise, you will need a mat or a comfortable surface. Begin in a plank position, with your hands under your shoulders and your feet hip-width apart. Engage your core and squeeze your glutes to keep your body in a straight line. Then lift one hand and tap your opposite shoulder before returning to the plank position. Repeat with the other hand and alternate sides.

6 Bird Dog

The bird dog is a functional training exercise that can help you improve your mobility and flexibility in the spine, as well as activate your core, back, and glutes. It can also help you improve your posture and alignment, as well as your balance and coordination. To perform this exercise, you will need a mat or a comfortable surface. Begin on all fours, with your hands under your shoulders and your knees under your hips. Engage your core and keep your back flat and your neck neutral. Then, lift one arm and extend it forward, while lifting the opposite leg and extending it backward, keeping both limbs in line with your body. Hold for a second before returning to the starting position. Repeat with the other arm and leg and alternate sides.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?