TrainersEye · Session of the Day · Cycling · #059

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	Glute Bridgedeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Leg Swingsteady breathing rhythm	8 + 8
3	Cat-Cowpelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

	1	Squat Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Hurdle Hopknee 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	Face Pullpelvis anchored — no saddle rocking, hips dead level	3 × 12
2	Rear Delt Flysteady 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	Lateral Lungepelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Pallof Presssteady 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	Child's Posesteady 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.