RIDESTRONG STABILITY CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Beginner - Intermediate: The work load in this program is designed to be low volume, with a high focus on technique and stabilization.
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 6 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Core Stability, Strength Symmetry, Balance. This program is an excellent way to build body control, reduce strength asymmetries, improve core engagement, and muscular endurance.
MOVEMENT VIDEO LIBRARY
PHASE 1: WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Tempo Sumo Deadlift @ 3:1 x 10
2) Bench Hip Lift Hold x 20 sec on 2 legs + 10 seconds on each single leg (R / L)
3) Cat + Cow x 45 sec -
3 ROUNDS:
1) Hollow Hang x 40s
2) 1/2 kneeling rotation x 10
3) Prone Lat Stretch x 45 sec alternating each side -
3 ROUNDS:
1) Tempo Pedal Stance Squat @ 3:1 x 5 each side
2) Bear Hold + Taps x 20/20
3) Floor Angels x 45 sec
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Split Squat @ 3:1 x 5 each
2) Banded Air Squat @ 3:1 x 10
3) Alt. Pigeon x 45 sec -
3 ROUNDS:
1) Tempo Push-up @ 3:1 x 10
2) Bodyweight Row @ 3:1 x 10
3) Child’s Pose Reach Throughs x 45 sec alternating -
3 ROUNDS:
1) Farmer Carry x 50s
2) Swiss Ball Hamstring Curl @ 3:1 x 10
3) Kneeling Halo x 8 each side
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug Breathing
2) Bridge Hold
3) Front Plank
4) Hinge + Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kick Back R
4) Quad Kick Back L
5) 1-leg Bridge R
6) 1-leg Bridge L
Welcome to Week 1! This week, we’ll begin with slow tempo movements. Focus on maintaining control throughout each exercise to build a good foundation for the weeks to come.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
PHASE 1: WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Tempo Sumo Deadlift @ 3:1 x 12
2) Bench Hip Lift Hold x 15 sec on 2 legs + 15 seconds on each single leg (R / L)
3) Alt. Hip Stretch x 45 sec -
3 ROUNDS:
1) Hollow Hang x 50s
2) 1/2 kneeling rotation x 12
3) Side Body Stretch x 25 sec each side -
3 ROUNDS:
1) Tempo Pedal Stance Squat @ 3:1 x 6 each side
2) Bear Hold + Taps x 25 sec each
3) Prone T x 45 sec
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Split Squat @ 3:1 x 6 each
2) Banded Air Squat @ 3:1 x 12
3) Alt. Pigeon x 45 sec -
3 ROUNDS:
1) Tempo Push-up @ 3:1 x 12
2) Bodyweight Row @ 3:1 x 12
3) Child’s Pose Reach Throughs x 45 sec alternating -
3 ROUNDS:
1) Farmer Carry x 50s
2) Swiss Ball Hamstring Curl @ 3:1 x 12
3) Kneeling Halo x 8 each
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug Breathing
2) Bridge Hold
3) Front Plank
4) Hinge + Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kick Back R
4) Quad Kick Back L
5) 1-leg Bridge R
6) 1-leg Bridge L
This week, we’ll continue to work through slow tempo, unloaded movements. Continue to focus on control and balance.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
PHASE 2: WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) 1-arm Suitcase DL @ 3:1 x 5 each
2) 1-leg Bench Hip Lift @ 3:1 x 5 each
3) Hip + Hamstring Stretch x 25 sec each side -
3 ROUNDS:
1) Knee Tuck Hang x 30-40 seconds
2) Staggered Stance rotation x 10 reps each side
3) Hinge T’s x 45 sec -
3 ROUNDS:
1) Pedal Stance Banded Squat @ 3:1 x 5 each side
2) Bear Hold Drags x 20/20
3) Side Lying Rotation Stretch x 20 sec each side
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Offset Split Squat @ 3:1 x 5
2) Offset FR Squat @ 3:1 x 10
3) Inch worm hip stretch x 45 sec alternating side-to-side -
3 ROUNDS:
1) Push-up + Outside Knee Tuck x 10
2) Supported Bent Over Row x 8 each side (1 second pause each rep)
3) Prone Lat Stretch x 25 sec each side -
3 ROUNDS:
1) 1-Arm Farmers March x 25 sec each
2) Hamstring Curl + Psoas March x 8
3) 1/2 Kneeling Halo x 4 in each direction on each side
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug Heel Taps
2) Bridge March
3) Front Plank + Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) 1-leg Bridge Pulse R
6) 1-leg Bridge Pulse L
Phase 2 is here! This week, we’ll begin adding more load to our slow tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
PHASE 2: WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) 1-arm Suitcase DL @ 3:1 x 6 each
2) 1-leg Bench Hip Lift @ 3:1 x 6 each
3) Alternating World’s Greatest x 45 sec -
3 ROUNDS:
1) Hanging Alt. Knee Tucks x 30-50 seconds
2) Staggered Stance rotation x 12 reps each side
3) Side Body Stretch x 25 sec each side -
3 ROUNDS:
1) Pedal Stance Banded Squat @ 3:1 x 6 each side
2) Bear Hold Drags x 50 sec
3) Floor Angels x 45 sec
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Offset Split Squat @ 3:1 x 6 each
2) Offset FR Squat @ 3:1 x 12 each
3) Adductor Rock x 20 sec each side -
3 ROUNDS:
1) Push-up + Outside Knee Tuck x 8-12
2) Supported Bent Over Row x 10 each side (1 second pause each rep)
3) Alternating World’s Greatest x 45 sec -
3 ROUNDS
1) 1-Arm Farmers March x 25 sec each
2) Hamstring Curl + Psoas March x 8
3) 1/2 Kneeling Halo x 5 in each direction on each side
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug Heel Taps
2) Bridge March
3) Front Plank + Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) 1-leg Bridge Pulse R
6) 1-leg Bridge Pulse L
This week, we’ll continue our loaded tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
PHASE 3: WEEK 1
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) 1-arm Suitcase DL @ 3s pause x 5 each
2) 1-leg bench hip lift @ 3-s hold x 5 each
3) Cat + Cow x 45 sec -
3 ROUNDS:
1) Hanging Pause Knee Tucks @ 2s x 6-10
2) Split squat hold banded rotation x 10
3) Prone Lat Stretch x 45 sec -
3 ROUNDS:
1) Pedal Stance Goblet + iso 3s x 5 each
2) Plank Drag x 10
3) Chest Stretch x 20 sec each side
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Offset Split Squat @ 3-sec pause x 5
2) Offset FR Squat @ 3-sec pause x 5 each
3) Glute Bridge x 45 sec -
3 ROUNDS:
1) High Hip + Push-up + Outside Knee Tuck 8
2) 1-arm Bent Over Row x 8 ea
3) 1/2 kneeling T-spine Rotation x 20 sec each side -
3 ROUNDS:
1) Ipsi March hold x 25s each
2) 1-leg hamstring curl x 6 each
3) Split Squat Hold + halo x 4 each
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-Up-1-Down Bridge
3) High Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Alternating Diagonal Kickback
5) Side Bridge + Clamshell R
6) Side Bridge + Clamshell L
Phase 3 is here! This week, we’ll begin adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
PHASE 3: WEEK 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS
1) 1-arm Suitcase DL @ 3s pause x 6 each side
2) 1-leg bench hip lift @ 3-s hold x 6 each
3) Alternating Pigeon x 45 sec -
3 ROUNDS:
1) Hanging Pause Knee Tucks @ 2s x 8-12
2) Split squat hold banded rotation x 10 each
3) Prone T + Y (pulsing) x 45s -
3 ROUNDS:
1) Pedal Stance Goblet + iso 3s x 6 each
2) Plank Drag x 12 each
3) Side Body Stretch x 30 sec each side
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Offset Split Squat @ 3-sec pause x 6 each
2) Offset FR Squat @ 3-sec pause x 6 each
3) 9090 hip transfer x 45 sec -
3 ROUNDS:
1) Push Up Complex x 10
2) 1-arm Bent Over Row x 10 ea
3) Childs Pose Reach Through x 45 sec alternating -
3 ROUNDS
1) Ipsi March hold x 25s ea
2) 1-leg hamstring curl x 8 each
3) Split Squat Hold + halo x 5 each
CORE ROUTINE
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-Up-1-Down Bridge
3) High Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Alternating Diagonal Kickback
5) Side Bridge + Clamshell R
6) Side Bridge + Clamshell L
This week, we’ll continue adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.