Even if you’re not a cyclist, odds are that you spend the bulk of your day hunched in a seat. And that’s a recipe for back pain. Below is a workout Cadel Evans utilises to strengthen his “posterior chain”—a series of muscles that include the glutes, hamstrings, lower back, and others that stabilize the spine and provide speed and power in sports. Add it to your own weekly fitness plan to shore up your weak spots and build a strong foundation for any athletic endeavour.

WARM UP

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to the core circuit.

    1. 1. Lateral Band Walk
    2. 2. Plank (Hold for 20 seconds 20 reps)
    3. 3. Iliotibial Band Roll (6 per side)
    4. 4. Groiner (6-8 per side)
    5. 5. Hand Crossover (3 reps)
    6. 6. Lunge (10 reps per side)
    7. 7. Lunge with Side Bend (5 reps) 
    8. 8. Elbow-to-Foot Lunge (10 reps per side)
    9. 9. Sumo Squat to Stand (2 reps)
    10. 10. Kettlebell Goblet Squat (3 reps)
    11. 11. Doorway Stretch (1 rep)

CORE CIRCUIT

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to Strength Circuit 1.

    1. 1. Side Planks (30 seconds per side)
    2. 2. Back Extensions (3 reps)
    3. 3. Swiss-Ball Roll (30 reps per side) 
    4. 4. Swiss-Ball Pike (20 reps per side)
    5. 5. Mountain Climber with Feet on Valslides (30 reps)
    6. 6. Wrist-to-Knee Crunches (25 reps)
    7. 7. Plank (5-6 reps)

STRENGTH CIRCUIT 1

 

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to Strength Circuit 2.

Pistol Squat (5 reps each leg)
Single-Leg Deadlift
(8 reps per side)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to the Metabolic Circuit.

Single-Leg Squat (12-15 reps)
Lunge (10 reps per side)

METABOLIC CIRCUIT

 

If you’re exhausted, stop here. But if you still have energy, perform this final circuit up to three times, depending on how good you feel. Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, congratulations—you’ve just trained like Lance Armstrong.

    1. 1. Single Arm Dumbbell Swing (25)
    2. 2. High Box Jump (15)
    3. 3. Single Arm Dumbbell Swing (25)
    4. 4. Split Jacks (12 each side)
    5. 5. Single Arm Dumbbell Swing (25)