TrainersEye · Session of the Day · Cycling · #053

Cycling Aero Posture — Trunk & Neck Armor

Deep-neck extensor endurance, thoracic extension, anti-flexion trunk for aero hours · Block · Build (strength + threshold)

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	Wall Angeldeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Cobra Posesteady breathing rhythm	8 + 8
3	Couch Stretchpelvis 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 Snatchmove the load with violent intent — bar speed is the rep	4 × 4
	2	Broad 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	Reverse Flypelvis anchored — no saddle rocking, hips dead level	3 × 12
2	Inverted Rowsteady breathing rhythm	3 × 15
3	Neck Flexion Isometric — hand resistchin packed, long neck — endurance holds, never strain	3 × 20 s holds

Progression: Build rule: lift heavy, ride hard — never both to failure. Watts-per-kilo wins: 3-5 reps at high intent beats 10 grinding reps. Log FTP-block average power on the card.

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	Suitcase Carrysteady breathing rhythm	2 × 8

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

Time__ : __

1	Figure-Four 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.