These are my core and resistance exercises that I do. Group 1 is Monday, Group 2 is Tue etc... It takes about 45 minutes to 60 minutes to do each day's. Some times I will skip a day and do double the next day and keep the total time down by mixing upper, lower and core into the recovery time. I don't ride on Thursday and it is a good day to catch up on missed days. When the outside riding gets ramped up in march the workload will be condensed and I'll work on maintaining what strength I've developed. I do most all of the listed tasks except the wall stand push up (may attain the strength in a week or two), the dragon flys because I don't have a bench and the calf raises because I don't have any movement in one ankle after getting it fused last year.

Group 1

Exercise #1) 3-Degree Med Ball Pushup with three med balls. Do the first set with a wider than shoulder width grip, second set at shoulder width grip, third set at inside shoulder width grip: 2 sets of max reps for each of the stances with 3 min between sets. Website: http://www.youtube.com/watch?v=5bRjW...eature=channel

Exercise #2) 3-Degree Med Ball Pushup with four med balls. Same format as 3-ball, but with one more ball so each foot is on a ball, and do with 2 sets/ for each stance width – normal, wide close.

Exercise #3) Plyometric Pushup with just the steps, NOT the risers as in the U-Tube video. 3 set of max reps.

http://www.youtube.com/watch?v=rGkJZ...eature=related

Exercise #4) Dragon Flag Leg Lifts with bent variation. Do the variation to start with this, and scroll down to that in the webwindow. There’s a video at the bottom of the page. Do 3 sets of max reps. http://www.theflyingspirit.co.uk/dra...-tutorial.html

Exercise #5) V-ups with Bosu Ball. Do 3 sets of max reps.

http://www.youtube.com/watch?v=4xK57...eature=related



Group 2

Exercise #1) 3 different types of L-Pullups: 1) Palms Away Alternating L-Pullup – do the first set with a shoulder-width grip, the second set with a wider than shoulder-width grip, and the third with a very close, inside shoulder-width grip. 2 sets of max reps for each of the stances with 3 min between sets. Website: http://www.youtube.com/watch?v=nKl_n...eature=related

Exercise #2) Palms in (L-Chinup) same routine as in the Pull-ups. Website: http://www.youtube.com/watch?v=gZSst-g4aeo

Exercise #3) Lying Vertical Windshield Wiper 3 sets of 6-10 per straight out, right side, left side. So you’d have anywhere from 18-30 per set.

http://www.youtube.com/watch?v=CHhMH...eature=related

Exercise #4) Knees Bent Hanging Leg Lift. 3 sets of max reps

http://www.youtube.com/watch?v=8N_11m5DbSU



Group 3

Exercise #1) Knees on balance ball front lateral raise followed by the side lateral raise. Do side right after front while balancing on the ball the whole time! Scroll down the PDF I have attached to Lateral Raise (knees on ball): 3 sets of moderate reps (not to failure and more like 8-12 reps at light weight) http://www.beastskills.com/Handstand...20beginner.htm

Exercise #2) Knee or Feet assisted upside down pushup. Go to the “How to Perform” part of the webpage and either have feet supported as in picture, and kneel on a Balance Ball for knee support and do pushup with hands and head very close to ball. Do the same 3-degree stance as in you did in the pushups for 1 set each stance for 10-12 reps with 3 min between sets. Again, first attemps should be done kneeling on a balance ball with your hands positioned on the floor very close to the bottom of the balance ball. Website: http://gubernatrix.co.uk/2008/01/handstand-push-up/

Exercise #3) Handstand push-up facing the wall OR just do the Negative as in the video. If you cannot do one rep, then do exactly as in video BUT with no roll. Instead walk yourself back down the wall as in the second video. http://www.youtube.com/watch?v=Lj2KZwbr_jo

If you can do several reps then do this as follows in the video: Do 1 set of normal grip, one set of wide grip and one set of narrow grip for 1-5 reps each.

http://www.ehow.com/video_2254636_do...-push-ups.html

Exercise #4) Dragon Flag Leg Lifts with bent variation. Do the variation to start with this, and scroll down to that in the webwindow. There’s a video at the bottom of the page. Do 3 sets of max reps. http://www.theflyingspirit.co.uk/dra...-tutorial.html

Exercise #5) V-ups with Bosu Ball. Do 3 sets of max reps.

http://www.youtube.com/watch?v=4xK57...eature=related



Group 4

Exercise #1) Upsidedown Bosu Ball Squats. Do 4 sets as in video to full parallel position with alternating hand positions.

http://www.metacafe.com/watch/215325...de_down_squat/

Exercise #2) Single Med Ball Squat 4 sets of 1-10 reps with 3 min between sets. Website: http://www.youtube.com/watch?v=j92IlNAjJeg&NR=1

Exercise #3) Dbl Med Ball Squat 4 sets of 1-10 reps. Just add another med ball and go one leg/ball.

Exercise #4) Standing calf raise on Bosu Ball. If this is too easy hold a 10-20 lb dumbbell in each hand. Three sets of 10-30 reps. Website: http://www.beginnertriathlete.com/cm...articleid=1273

Exercise #4) Bosu Ball Crunch. 3 sets of 8-20 reps. Website:

http://www.emuscle.com/skillVideo/We...-with--Feet-Up

Exercise #5) Hanging Windshield Wiper for 3 sets of 2-6 reps with 3 min between sets. Website:
http://www.straighttothebar.com/2007...g_windshi.html