October 4, 2026 · Enthusiast / keen · Road bike
Rough version. Without your bike the programme works from the position your riding style aims for, on a sample bike and an average height. With your bike it becomes exact: then it says what your position asks of you today.
| today | Target | ||
|---|---|---|---|
| Hip | 59° | 59° | medium |
| Core | 43° | 43° | medium |
| Shoulders | 82° | 86° | high |
| Neck | 47° | 47° | medium |
| Hip · medium · Hip angle at the top The tighter the angle between trunk and thigh at the top of the pedal stroke, the further the hip has to flex — and the longer the hip flexor stays shortened. |
| Core · medium · Back angle The flatter the back, the more upper body hangs in front of the hips. The core holds it — or it ends up on the hands and in the lower back. |
| Shoulders · high · Shoulder angle The further the arms reach forward, the more the shoulder props up the upper body. That is holding work for the muscles around the shoulder blade. |
| Neck · medium · Head tilted back The lower the trunk, the further the head has to tilt back for you to look ahead. Neck and upper back carry that, hour after hour. |
Your week: A · B · A — about 29 minutes in all. Two sessions in turn, so more gets covered.
| Push-up · Strengthen · Shoulders 1. Hands slightly wider than the shoulders, body in one line from head to heel. 2. Lower slowly until the chest is just above the floor, elbows pointing back at an angle. 3. Push back up without the hips sagging. Too hard: do it on your knees. What to watch. Sagging hips. Then the lower back carries what the core should hold — the same tension as in the front plank. | 2 × 10 reps | |
| Scapular retraction · Strengthen · Shoulders 1. Sit or stand upright, arms relaxed. 2. Draw the shoulder blades back and down, as if holding a coin between them. 3. Hold briefly, release slowly. What to watch. Shrugging is the opposite. The movement goes back and DOWN. | 2 × 15 reps | |
| Front plank · Strengthen · Core 1. Forearm plank, elbows under the shoulders. 2. Squeeze the glutes, tilt the pelvis up slightly, body in one line. 3. Keep breathing calmly — the tension holds, the air flows. What to watch. Sagging hips or a raised backside. Either one takes the work out of the trunk. | 2 × 30 seconds | |
| Chin tuck · Strengthen · Neck 1. Sit or stand upright, looking straight ahead. 2. Slide the chin straight back, as if making a double chin. The head does not tilt. 3. Hold for five seconds, release. What to watch. Don't nod: the movement goes back, not down. A hand on the chin shows the direction. | 2 × 10 reps | |
| Kneeling hip flexor stretch · Stretch · Hip 1. Go into a lunge and down onto the back knee, front leg at a right angle. 2. Push the pelvis forward without arching the lower back — squeeze the glutes and it tilts the right way by itself. 3. Keep the upper body upright and look for the tension at the front of the back leg's hip. What to watch. The most common mistake is arching the lower back: then the lower back stretches instead of the hip flexor, and you barely feel a thing. | 2 × 30 seconds per side |
| Thoracic rotation on all fours · Move · Neck 1. On all fours, one hand behind your head. 2. First curl the elbow down towards the floor, then open it wide upwards, letting your eyes follow it. 3. Keep the hips still — the rotation comes from the ribcage. What to watch. The pelvis turning along. Then the lumbar spine rotates, and it is not built for that. | 1 × 10 reps per side | |
| Prone Y raise · Strengthen · Shoulders 1. Lie face down, forehead on a folded towel, arms forward and out in a Y. 2. Turn the thumbs up and lift the arms a hand's width — the movement starts at the shoulder blade. 3. Hold briefly, lower slowly. What to watch. Keep the shoulders away from the ears. Shrugging works the neck instead of between the shoulder blades. | 2 × 10 reps | |
| Dead bug · Strengthen · Core 1. On your back, arms straight up, hips and knees at right angles. 2. Extend one leg and take the opposite arm back. 3. Back to the start, then the other side. What to watch. The lower back must stay on the floor. If it lifts, the movement is too big. | 2 × 12 reps | |
| Glute bridge · Strengthen · Hip 1. On your back, knees bent, feet hip-width apart. 2. Squeeze the glutes and lift the hips until thigh and trunk are in one line. 3. Hold briefly at the top, then lay down one vertebra at a time. What to watch. No higher than that line. Beyond it, the lower back works, not the glutes. | 2 × 15 reps | |
| Chest stretch in a doorway · Stretch · Shoulders 1. Stand in a doorway, forearm on the frame, elbow at about shoulder height. 2. Take a small step forward and slowly turn your upper body away. 3. Look for the tension at the front of the chest, not in the shoulder. What to watch. If it pulls at the front of the shoulder joint instead of the chest, the elbow is too high. | 2 × 30 seconds per side |
| Week | 1 · Session A | 2 · Session B | 3 · Session A |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 | |||
| 4 |
The grid is paper: none of it is stored.
Open this sheet again through the address below and look at position and programme anew. Note what has become easier and where you want to adjust depth, duration or rounds.