Welcome to the 12 week in-season time crunched athlete plan! We're glad you're here. These workouts are all 60 minutes in duration, aside from the weekend 90 minute rides, and can be done on the trainer. Get on, crush it, get off!
This plan features:
-100% satisfaction guaranteed or your money back!
-Core and hip strength / stability routines.
-Daily e-mail workout reminders.
-TrainingPeaks mobile app (iOS and Android).
-Easy workout export to your Zwift account / Garmin / Wahoo.
-Short workouts during the week and longer over the weekends to respect your training time availability.
-Many changes in interval duration and intensity to keep things interesting and reduce the monotony that riding a trainer can sometimes bring.
-Access to the GC Coaching Virtual Training Private Facebook Group if you have any questions, comments, or concerns where you can speak directly with your Coach.
-Progressive overload week by week, proven to bring results!
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides