Route Switchback

f · 2026 Race Prep — Conditioning & Prehab · week 10

Lower Conditioning

  1. Warm-up
  2. Bike
    1 × 30 min
    easy–moderate, Z2
  3. Circuit ×5
  4. Kettlebell Swings
    5 × 20
    russian
  5. Goblet Squats
    5 × 10
  6. Squat Jumps
    5 × 10
    land quiet
  7. Renegade Row
    5 × 10
    5/side; hips square — core as much as pull
  8. Accessory
  9. Upper accessory lift choice↗
    2–3 × 8–12
    choice · anything upper or full-body
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