Broken leg MTB recovery exercise program

Today I'm gonna share with you an awesome mountain bike specific full-body workout that will help you increase your strength, power, and speed on the bike. And guess what? It's totally free!

Before we dive into the workout, let me give you a little background. I recently had a leg injury, and I'll be in a cast for the next 8 to 12 weeks. But that won't stop me from staying active and getting stronger! This workout is what I'll be doing during my recovery period, and I thought it would be great to share it with you. Whether you're injured or not, you can still follow along and see if you get the same awesome results as me.

The program is divided into three full-body days, plus an additional day dedicated to cardio and stretching. Since my injured leg needs special attention, I've made some adjustments to my usual routine. I don't want my good leg to get too overworked while my injured leg is healing, but I still want to maintain its strength. So, I'll be doing some exercises that target both legs, but with lighter weights and careful form.

In the video, I break down each day of the program, explaining the exercises and their benefits. But if you prefer to have a written version that you can keep on your phone, don't worry! A pdf is included here.

Let's go through the workout for each day:

Day 1:

• Start with a shoulder stability exercise to warm up the muscles around the shoulders.

• Move on to inverted Kettlebell presses, which are excellent for mountain bikers as they work multiple muscle groups, including the fingers, forearms, biceps, triceps, and shoulders.

• Transition to landmine presses to target the shoulders further and promote good movement.

• Finish off upper-body with pull-ups, adjusting the difficulty based on your strength level.

• For the leg exercises, perform one-leg deadlifts and pistol squats to maintain strength and stimulate the muscles without overdoing it.

• Conclude the workout with a core exercise called quarter kettlebell Turkish get-ups.

Day 2:

• Start with the shoulder stability exercise, focusing on band pull-aparts to activate and warm up the muscles and work the rotator cuff.

• Proceed to tricep floor presses and superset them with TRX rows to work the chest, triceps, and back effectively.

• For the legs, perform glute bridges slowly to engage the glute muscles while minimizing stress on the injured leg.

• Complete the workout with bent knee raises to target the core and get a good midsection workout.

Day 3:

• Begin with the shoulder stability exercise, performing black burns and YWT's to activate the shoulder muscles and improve mobility.

• Continue with ball press-ups, using a medicine ball or a soft slam ball for added challenge and variation.

• Transition to chin-ups, focusing on a shoulder-width grip for a chin-up motion rather than a wide pull-up.

• For the leg exercises, you'll need access to a leg extension machine to perform light leg extensions, and then hamstring curls focusing on both legs for a balanced approach.

Remember to warm up before each workout and cool down afterward to prevent injuries and aid in recovery.

That's it for the workout breakdown! If you want a more detailed explanation and demonstration of each exercise, be sure to check out the video. And don't forget to download the PDF if you prefer a written version.

Stay tuned for the next video, where I'll try 8 different types of cardio while having a cast on my leg - are any of them worthwhile?

Catch you in the next one!

Leg recovery program 1.pdf

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