• Push the heel of your palms in at 1 (or 2)
• Push handlebars away from you- turn on triceps, engage your core
• Roll your shoulders back and down
• Draw your shoulder blades back and down, let your heart come toward the handle bar
• Relax your shoulders and elongate the spine sitting tall and proud
• Firm hold through your inner thighs
• Squeeze your inner thighs
• Activate the adductors to squeeze your saddle
• Send your hips to the back edge of the saddle
• Getting ready to come out of the saddle:
• Hips over the back of the saddle
• Knees track forward keeping them behind resistance knob. 
• Glutes over the back of the saddle
• Squeeze your glutes
• Engage your core as your hips hover above the saddle
• Long and tall spine 
• Roll shoulders down and away from ears
• Light grip on handle bars 

• Light grip on the handle bars- wiggle your fingers and your toes 
• Glutes hover over the saddle
• Pull belly button in towards your spine
• Neutral spine
• Squeeze your elbows to your waistline
• Resist back through the core 
• Squeeze up through your glute fold

• Chest presses:
  • Chest engaged
  • Delts turned on
  • Feel your chest ignite
  • 45 degree angle press your pushes  
• Tricep dips:
  • Feel your triceps 
  • Chest stays lifted
  • Squeeze your armpits
  • Elbows in tight 
  • Belly button to spine 
  • Press off the handle bars with your palms
  • Triceps engage 
• Obliques:
  • Squeeze into your side body
  • Elbow wraps pulling to opposite knee 
  • Side body crunch
• Hips back over the saddle not reaching towards your handle bars 
• Heart above your resistance knob
• Take out momentum and find the muscle work 

• Spin nice and long
• Shoulders stacked over hips. 
• Relax your shoulders down
• Firm through your inner thighs
• Belly activated connecting into the deep lower core
• Activate through your inner thighs, core, and glutes
• Core contracted
• Lifting through the crown of your head with a long tall spine
• Squeeze your midsection
• Glutes hover over saddle
• Draw your belly in toward your spine
• When you jump, you lift 1 inch off your saddle by squeezing your glutes, inner thighs, core, & lifting your hips straight up
• Controlled landing, think about resisting back down through the same muscles you used to lift
• Light landing 
• Tiny and controlled movement up and down

• Shoulders relaxed 
• Neutral spine
• Tighten through your midsection
• Activate core 360
• Press down with your hamstrings, pull up with your quads 
• Pressing the pedal down through a slightly flexed foot. Connecting into the calves, hamstrings, and glutes
• Hips /glutes back over the saddle
• Firm through inner thighs/adductors
• Dig through your heels 
• Turn on your quads and hamstrings
• Squeeze your glutes
• Resist through the core 
• Centered hips with shoulders 
• Lose the sway when digging through the deep and heavy resistance

• Fast and controlled movement 
• Flushing out built up lactic acid in the legs
• Control the quick movement with centered hips to shoulders
• Pull belly button in towards your spine
• Neutral spine
• In saddle push - Resist back through the core from the handle bars. Taking it above tempo but with centered and controlled hips. 
• Squeeze inner thighs tracking your knees parallel. 
• Getting ready to come out of the saddle:
  • Hips over the back of the saddle
  • Glutes over the back of the saddle
  • Squeeze your glutes
  • Knees track forward keeping them behind resistance knob
  • Engage your core as your hips hover above the saddle
  • Long and tall spine 
  • Roll shoulders down and away from ears
  • Light grip on handle bars 

• Long spine, reaching through the crown of your head and finding your longest self
• Navel towards your spine
• Pull your hips back over the saddle
• Squeeze your glutes and connect to an inner thigh squeeze 
• Knees forward behind the nob 
• Firm through inner thighs
• Press evenly through all four corners of your foot/ nice with a flat foot, even pedal stroke
• How slow can you go? Same speed down as back up
• Muscle not momentum 

• Shoulders relaxed and stacked straight over hips- not leaning back or forward
• Elongated spine and engage your core
• Sit up tall, keeping core engaged the entire time
• Squeeze inner thighs in towards the saddle
• Keeping legs moving and warms throughout the entire block
• Emphasize on the activation (squeeze of the muscle) and resist (releasing the arm)

• Push the heel of your palms in at 1 (or 2)
• Push handlebars away from you- turn on triceps, engage your core
• Roll your shoulders back and down
• Draw your shoulder blades back and down, let your heart come toward the handle bar
• Relax your shoulders and elongate the spine sitting tall and proud
• Firm hold through your inner thighs
• Squeeze your inner thighs
• Activate the adductors to squeeze your saddle
• Send your hips to the back edge of the saddle
• Getting ready to come out of the saddle:
  • Hips over the back of the saddle
  • Knees track forward keeping them behind resistance knob
  • Glutes over the back of the saddle
  • Squeeze your glutes
  • Engage your core as your hips hover above the saddle
  • Long and tall spine 
  • Roll shoulders down and away from ears
  • Light grip on handle bars  

Think about what you are working and consciously engage the muscle, fight the momentum, control the movement

• Inner thighs squeeze saddle

• Forearms parallel to the ground

• Belly button pulled in and down

• Shoulders out of your ears

• Limit movement in your upper body and hips

• Knees parallel 

• Hips back of the saddle, hovering 1 inch
• Belly button pulls in toward spine
• Tighten through your core
• Long and tall spine
• Knees parallel behind resistance knob