TrainersEye · Session of the Day · Cycling · #005

Cycling Aero Posture — Trunk & Neck Armor

Deep-neck extensor endurance, thoracic extension, anti-flexion trunk for aero hours · Block · Base / Winter Foundation

Target ≈ 60 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min

Time__ : __

1	Thoracic Rotationdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Couch Stretchsteady breathing rhythm	8 + 8
3	Leg Swingpelvis anchored — no saddle rocking, hips dead level	2 × 10

Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery

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	1	Kettlebell Swingmove the load with violent intent — bar speed is the rep	4 × 4
	2	Kettlebell Snatchknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine8-10 min · anti-flexion & lateral pelvic anchor · quality holds

Time__ : __

1	Chest-Supported Rowpelvis anchored — no saddle rocking, hips dead level	3 × 12
2	Band Pull-Apartsteady breathing rhythm	3 × 15
3	Neck Flexion Isometric — hand resistchin packed, long neck — endurance holds, never strain	3 × 20 s holds

Progression: Base rule: strength is built in winter — tempo 3-1-1, full range, knee tracks the second toe under every load. Neutral lumbar even in deep hip flexion; film the bottom position.

Phase 4 · Aero Posture, Core & Carries8-10 min · anti-flexion & lateral pelvic anchor · quality holds

Time__ : __

1	Monster Walkpelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Dead Bugpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Planksteady breathing rhythm	2 × 30 s

Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork

Time__ : __

1	Doorway Pec Stretchsteady breathing rhythm	45 s/side
2	Standing Quad Stretchsteady breathing rhythm	60 s
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Watts need joints — knee tracks the second toe under load, neutral lumbar in deep hip flexion, release the psoas after aero hours. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.