Name: Playbook - Warrior Fit - Wednesday Mar 29 - Speed Bike
Uploaded: 2023-04-09T20:13:25.084Z
Duration: 45 min
Description: Wednesday Mar 29 - Speed Bike

Long bike! Whether you have a bike, or go to a gym with an exercise bike. We are going for 20 miles today.

I didn't feel great at 20 miles last week, so I want to do another 20 before working up!

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back (Each Leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side (Each Leg)

Lower Body Warmup

Biking 1 mile (1600 meters) focused on speed. 2-minute recovery between miles.