Mountain Biking Off Season Strength and Conditioning
Helps with common mountain biking risk areas:
• Low back fatigue → strengthen posterior chain + core endurance
• Knee pain → address hip control, glute activation, and quad balance
• Shoulder/neck tension → scapular stability and posture work
• Wrist/forearm strain → grip endurance and forearm eccentric work
Includes Foundational Strength & Mobility
Focus:
• Correct muscle imbalances
• Build core and postural endurance
• Strengthen hips, glutes, and posterior chain
• Maintain joint mobility and shoulder stability
3x Per Week
Program has consistent warm-up and cooldown for each workout. This will activate posterior chain, improve joint mobility, elevate heart rate, and prep neuromuscular system for strength work or riding. Perform each movement for 10–12 reps per side or 20–30 seconds.