Summary:

This Intermediate Lower Back Mobility Routine is designed for women cyclists over 50 who want to advance their flexibility and build strength to support their cycling performance. The program features dynamic stretches and more challenging movements that focus on enhancing lower back mobility, hip flexibility, and core stability. Each session is performed 2 to 3 times per week, with a progression over 4 weeks to ensure safe and consistent improvement.

Who this plan is for: This plan is ideal for women over 50 with some experience in mobility exercises, looking to deepen their practice and further address lower back tightness from cycling. It provides a balance of dynamic and static movements, enhancing overall mobility and core strength.

Communication: No direct communication is required, but users are encouraged to perform each movement mindfully, adjusting as needed. Any pain or discomfort should prompt exercise modification or consultation with a healthcare professional.

Equipment needed: A yoga mat is recommended for comfort, and exercises can be performed at home or in any space with enough room to move freely.

Ease of Use: The routine includes written instructions, video demonstrations for each exercise, and a tick box to track progress. This user-friendly setup helps ensure correct technique and consistency, making it easy for women cyclists over 50 to follow and benefit from the program.