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Spinning Bike Jumps

IntermediateCardioTier T3

Pedal seated on a stationary bike for four counts with your hands in position 2 or 3. Rise smoothly off the saddle and pedal standing for four counts. Sit back down smoothly, with no drop into the saddle.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the stationary bike with the hands in Position 2 or 3 and pedal steadily.
  • Prepare to rise on the four-count.
  1. She pedals seated on the bike, hands gripping the middle of the bars in Position 2, the four seated counts under way.

    Step 1 of 5

    Pedal seated for the four-count, hands held in Position 2 or 3.

  2. She has risen off the saddle into standing pedalling, her hips lifted forward and up, the hands still in Position 2 and the legs driving the stroke.

    Step 2 of 5

    Rise smoothly off the saddle into standing pedalling.

  3. She pedals standing over the bike, weight over the pedals, hands still holding Position 2, the four standing counts under way.

    Step 3 of 5

    Pedal standing for the four-count, keeping the hands in Position 2 or 3.

  4. She is lowering back onto the saddle in a controlled soft sit-down, trunk braced, the seat meeting the saddle without a drop while the legs keep pedalling.

    Step 4 of 5

    Sit back down smoothly, the abdominal muscles absorbing the landing - no drop into the saddle.

  5. She pedals seated on the bike, hands gripping the middle of the bars in Position 2, the four seated counts under way.

    Step 5 of 5

    Pedal seated for the four-count, hands held in Position 2 or 3.

Safety Information

Alternate standing for 4 seconds and sitting for 4 seconds while pedalling. Keep the hands in Position 2 or 3, make the transition smooth, use the abdominal muscles to absorb the shock and do not collapse or drop heavily into the saddle. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the four-count timing, the fixed grip and the controlled sit-down. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.