RipRow mobility for mountain bike racers

I'm creating this routine for a friend of mine who races XTERRA and XC MTB at a high level. His skills are awesome! But they'll be even more awesome when his mobility improves. 

Try adding this 5-minute routine to your everyday. 

Goal

Improve mobility for riding. Most riders are limited by their range of motion. This routine will help you deepen you hinge — and make it automatic for shredding.

Focus on engaging your core, lengthening your hamstrings, and supporting your weight with your glutes. 

Duration

Five minutes.

If you have time, do more than one round.

How often

Every. Freakin’. Day.

Ideally more than once per day.

This routine is not physically taxing. Do your normal training (bike, gym, RipRow, etc.) in addition to this. Heck, use this as a warmup.

Grease the groove (watch the video on this page).

Advice

Move slowly. Maintain perfect form. Focus on expanding your range of motion (deeper hinge, lower shoulders).

When it gets to be very easy, step up a level. Again, do this as often and as much as you can. If you add intensity this can double as a workout.

Level 1

ShredLift 1 minute. 
LowRow 1 minute 
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute

Level 2

ShredLift 1 minute
StraightRow 1 minute 
ShredLift 1 minute
StraightRow 1 minute
StraightRow 1 minute

Level 3

ShredLift 1 minute
RoundRow 1 minute
ShredLift 1 minute
RoundRow 1 minute
RoundRow 1 minute

If you run out of levels, please email me, and I’ll add some for you!

Lee