Sport Specific Training for motocross with our boy Pontus. In todays strenght session we focus on all the major muscle groups used when riding motocross.

Workout details:

Warmup:
5 min on the bike
Then:
Foam roll
10x delts
10x biceps
10x triceps
10x upper back
Then:
10x shoulder dislocate
5x inch worm
6x T push ups
4x explosive burpee
3 rounds

Workout:
12x forward lunge hammer curl to press(6x each leg)
12x bent over lateral tricep extension
45 sec farmers hold
45 sec max ball slams
1 min rest
4 rounds

Workout 2:
20x russian twist
10x v ups
10x superman lift
45 sec hollow hold
1 min rest
4 rounds

Workout 3:
10x(30 sec hard/30 sec easy) row

Accessory:
2 min each
•child’s pose
•cross arm stretch (each arm)
•seated hamstring stretch
•wrist strech (each direction)

Website:
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Instagram:
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Email:
Mario@cmdgym.com
Tom@cmdgym.com

--Contents of this video--

00:00 Intro
00:57 Warmup
01:57 Workout part 1
03:04 Workout part 2
04:14 Workout part 3
05:00 Accessory
05:15 Outro

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