TrainersEye · Session of the Day · Cycling · #023

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	Cat-Cowdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Clamshellsteady 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

Time__ : __

	1	Broad Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Tuck Jumpknee 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	Rear Delt Flypelvis anchored — no saddle rocking, hips dead level	3 × 12
2	Wall Slidesteady 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	Side Plankpelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Bird Dogsteady breathing rhythm	2 × 8

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

Time__ : __

1	Thread the Needlesteady breathing rhythm	45 s/side
2	Dead Hangsteady 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.