Boom Cycle bootcamp week four: jump-start your week

Daniel Hambury/@stellapicsltd
Daniel Hambury/@stellapicsltd

This sequence is devised to develop strength in the legs through a combination of explosive and stabilising moves, to build more power in those glutes and hamstrings — which you can take to that spin class .

1. Alternate leg lunge

(Daniel Hambury/@stellapicsltd)
(Daniel Hambury/@stellapicsltd)

Starting with your feet hip-width apart, lunge forward so that your lunging leg is at about a 90-degree angle, and push off the leg to return to the start position. Switch legs and repeat the move. A greater amount of force has to be generated when pushing back off your lunging leg to get back to the start position, which helps with power generation for cycling. Do as many reps as possible in 90 seconds.

2. Plyo skip

(Daniel Hambury/@stellapicsltd)
(Daniel Hambury/@stellapicsltd)

Take the right hand to the floor and right leg away from the body, bring the right leg into the air driving off the left leg and return the hand to the floor and leg away from the body. Repeat on the other side. This exercise is a more explosive version of the reverse lunge with a knee lift, which helps to generate more speed and power when you’re on your bike. Do as many reps as possible in 90 seconds.

3. Lateral plank walks

(Daniel Hambury/@stellapicsltd)
(Daniel Hambury/@stellapicsltd)

From a plank position, making sure your shoulders are in line with your hands and tailbone tucked under, walk your right hand and right leg sideways. Then move your left hand and left leg in the same direction and repeat on the opposite side. This helps to stabilise the core to teach your body to perform with a better technique on the bike. Do as many reps as possible in 90 seconds.

4. Criss-cross

(Daniel Hambury/@stellapicsltd)
(Daniel Hambury/@stellapicsltd)

This exercise is taken from the classical Pilates system. Both hands should be touching behind your head and the movement should come from your waist rather than just reaching the elbow to the knee. It’s great for developing stronger obliques. Do as many reps as possible in 90 seconds.

Repeat this sequence twice.

  • Jack Jefferson is a trainer at Boom Cycle, boomcycle.co.uk

  • Follow Jack on Instagram: @justjackjeff​