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COACHING/FITNESS
  • The thirteenth in a series by Scot Willingham.

    @##=#<1,R>@##=#13 Incline Pushups

    Muscles worked:
    Primary: Pectoralis major
    Secondary: Pectoralis minor, serratus anterior, anterior deltoids, triceps
    Equipment: Bench or Swiss ball

  • The twelfth in a series by Scot Willingham.

    @##=#<1,R>@##=#12 Single leg Tabletop Crunch on Ball

    Muscles worked
    Primary: Abdominals (all of them, emphasis on the obliques)
    Secondary: erector spinae
    Equipment: Swiss ball

  • The twelfth in a series by Scot Willingham.

    @##=#<1,R>@##=#11 Hyperextension on Ball

    Muscles worked:
    Primary: Erector spinae, lower Trapezius
    Secondary: Gluteus maximus
    Equipment: Swiss ball

  • The eleventh in a series by Scot Willingham.

    @##=#<1,R>@##=#10 Inverted Reverse Crunch on ball

    Muscles worked
    Primary: Abdominals (all of them)
    Secondary: Pectoralis major, Serratus Anterior, Deltoids, Trapezius, Rhomboids, erector spinae
    Tertiary: Muscles of the arms
    Equipment: Swiss ball

  • The tenth in a series by Scot Willingham.

    @##=#<1,R>@##=#9 Seated Row

    Muscles worked:
    Primary: Lattisimus dorsi
    Secondary: Rhomboids, Lower Trapezius, Biceps, Erector spinae
    Equipment: Band/tubing, mat

  • The ninth in a series by Scot Willingham.

    @##=#<1,R>@##=#A quick word about Abdominals

    Soapbox lecture:

  • The eighth in a series by Scot Willingham.

    @##=#<1,R>@##=#7 Hip Flexor Pull

    Muscles worked:
    Primary: Psoas major, Iliacus, rectus femoris
    Secondary: Abdominals (Rectus abdominus, external and internal obliques, transverse), vastii (in an eccentric movement)
    Equipment: Band/tubing, mat

  • Indoor training

    How to Race Cat 3 -- with only two road rides per week

    By Niko Triantafillou

  • The sixth in a series by Scot Willingham.

    @##=#<1,R>@##=#5 Hamstring Push

    Muscles worked:
    Primary: Hamstrings
    Secondary: Gluteus maximus, erector spinae

    Equipment: 6” medicine ball, mat

  • The seventh in a series by Scot Willingham.

    @##=#<1,R>@##=#6 Balance Lunge

    Muscles worked:
    Primary: Gluteus maximus, Quadriceps, Hamstrings
    Secondary: Gluteus medius and minimus, Adductor Magnus
    Tertiary: Lateral muscles of the hip, lower leg compartment, ankle

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