Common moves spin instructors teach that you should NEVER do (ever, really, don't do these) 1) Hovers/freezes (where you lock your hips over the saddle and try to remain as still as possible while you're in a standing climb or run) 2) Standing runs without resistance 3) 'Popcorn' jumps (transitioning between seated and standing: give your body time to adjust to the change - most people need at least 10 seconds to adapt, changing position before that is asking for injury; these are common - you can do every other one or just do 30sec up/30 sec down etc.) 4) push ups/rhythm pulses on the handlebars