The fourth in a series by Scot Willingham.

@##=#<1,R>@##=#Quick definition of some terms:

focus-where you are looking. In other words, what you are watching as he/she walks by you in lycra.

counterbalance-when you squat, you tend to lean forward with your upper body so that you don’t fall backasswards.

stabilizer-something stable that you hold onto so you don’t fall down. Can be a wall, heavy furniture or a broomstick used as a third leg. (don’t go there)

These exercises are meant to be done in this order, going from large muscle groups to smaller and putting in some much needed rest moments by working other body parts.

Gentle Reminders:

• This book assumes that you have been cycling all year, but if you are new to an exercise program, get a check up with your health provider
•Make sure that the area you are going to be working in is clear of hazards
•Make sure that your equipment is set up and in good working order
•If you feel pain (and we all know that the pain we are talking about is joint pain, not emotional pain or that GOOD muscular pain) if you feel pain at any time during the workout, STOP

3 Hamstring Pull

Muscles worked:
Primary: Hamstrings
Secondary: Rectus femoris, iliopsoas, abdominals, gluteus maximus, erector spinae

Equipment: Swiss ball, mat

Get the Swiss ball and your mat. Lying on your back on the mat, put your feet on top of the Swiss ball. The ball should be about a foot away from your butt. With your hands down by your side, raise your hips off the floor by pressing into the ball with your heels. Maintain this position and bend your knees rolling the ball toward your butt. Extend your legs back out to straight. Keep your hips off the floor. Repeat for 15 repetitions or until fatigue.

Safety tip: Be careful. The hamstrings are tight on many people and this exercise is intense and may cause the hamstrings to cramp. If this occurs, just straighten out the legs and let them rest on the ball until the cramp passes. Resist the temptation to stretch or bend the leg as this will tighten an already tight muscle.

Stud muffin version:
Option 1: Do the exercise with your hands crossed across your chest. This will unstabilize you. Try to roll the ball straight in and out. Don’t let it swing to one side or the other.

Option 2: Do the exercise with only one leg on the ball. The other is bent up towards your chest or held out straight, but up off the ball.

Xena, Warrior princess version: Combine options 1 and 2.