How to do it
- 1Light to medium tension. Press the bar overhead and hold tall for 20 seconds. 4 rounds.
- 2Perform 10 thoracic rotations per side with the pelvis still.
- 3Add 8 overhead side bends per side, breathing into the lengthened side.
- 4Hold a gentle half-kneeling hip extension position with the bar overhead, 30 seconds per side.
- 5Finish with 10 scapular set-and-release reps.
What it's good for
- • Directly counters the rounded riding position.
- • Works in kit, in a garage, with no mat.
- • Doubles as a desk-day reset for riders who also sit at work.
Coaching cues
- • Extension should feel like opening, never compression in the lower back.
- • Keep the hip extension hold gentle rather than maximal.
- • Best done while still warm after a ride.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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