Summary:

This Pre-Ride Dynamic Mobility Warm-Up is designed specifically for women cyclists over 50 to enhance flexibility, increase blood flow, and activate key muscle groups before a ride. The routine includes a series of dynamic stretches and movements like Arm Circles, Alternating Leg Swings, and Plank to Down Dog, which help loosen up the shoulders, hips, spine, and legs. By incorporating this warm-up into your pre-ride routine, you'll prepare your body for optimal performance, reduce the risk of injury, and improve overall cycling comfort.

Who this plan is for: This warm-up routine is ideal for women over 50 who are looking to start their rides feeling limber, energized, and ready to perform. Whether you’re a casual cyclist or a more experienced rider, this routine provides an effective way to enhance your riding experience.

Communication: The routine is easy to follow with written instructions, video demonstrations, and a tick box to track completion. No direct communication is required, but participants should pay attention to their body’s signals and adjust exercises as needed.

Equipment needed: A yoga mat or soft surface is recommended for comfort during floor exercises. No other equipment is necessary, making it easy to perform this routine anywhere.

Ease of Use: The warm-up includes simple, effective movements that are easy to follow. Each exercise comes with clear instructions and a video demonstration to ensure proper technique, making it accessible and beneficial for cyclists of all levels.