Video: 5 Exercises for Hip & Shoulder Range of Motion & Stability

Dec 15, 2019
by TrainTo Ride  
Views: 9,360    Faves: 147    Comments: 2

Can you believe it's been a good six years now since the Enduro World Series has come on the scene?

In those six years one thing is now clearly understood, EWS athletes are participating in an annual gym training program to boost their performance. The topic of training is obvious and driven by the desire to ride harder and better. Talk isn't just rippling through the enduro race scenes across the world, but more importantly the millions of average mountain bikers out there.

As a coach, I am intimately experienced with this shift because for nearly three decades I've been privileged enough to be part of four major sports "training transitions." DH in the late 1990s, and Motocross, Snowboarding and the PGA Tour in the early 2000s.

I believe enduro was not only the beginning of a revolution in bike design, but also in parts evolution, clothing and protection manufacturing, creation of hundreds of enduro race events, and more. Of course, there has to be a negative to come with the many positives. All our new-fangled longer travel bikes are allowing an increase in speed and with it the need to prevent and recover from injuries. Ask any EWS athlete why they train and injury prevention will probably only be second to the desire to win!

So let's celebrate progression in our sport and respect our new PRs by being physically ready in all aspects of our riding/racing and be prepared for the 2020 season. To help you accomplish that goal, let's start with phase one of a mini-training series. Stay tuned each month as I'll provide timely circuit workouts you can use as part of your training program.

It's always a good idea to start the season with a Self Movement Evaluation. Click to do that now. Once you've evaluated yourself, you're ready to move on to the program.

Phase one. This five exercise circuit, a.k.a. superset, focuses on hip and shoulder range of motion and stability. You will need an exercise ball, a moderately heavy dumbbell, and an optional box to stand on. The superset will be metabolic in nature so you will see a nice heart rate response during each set as well so wear your heart rate monitor so you can track your changes as you work through the next few weeks till phase two.

Supine Lateral Ball Roll
#1- Supine Lateral Ball Roll
Multi-directional Lunge
#2- Multi-Directional Lunge

Single Arm Dumbbell Press With Reach
#3- Ball Dumbbell Press
Single Leg Squat
#4- Single Leg Squat
#5- Y, T, L, W's

Exercise #1- 6-10 reps each side
Exercise #2- 2-4 times around total
Exercise #3- 10-15 reps
Exercise #4- 8-15 reps each leg
Exercise #5- 4-8 reps per letter
Rest 90 seconds and perform 2-4 sets

I want to challenge you to three gym training sessions per week. You can try a schedule similar to this:

Monday - Off
Tuesday - Gym day- do this circuit and whatever else
Wednesday - Ride, Interval type workout
Thursday - Gym day- do this circuit and whatever else
Friday - Off or Skills day
Saturday - Gym day- do this circuit, then go ride or visa-versa
Sunday - Big ride day

Don't forget how important rest days are. This is when you give your body and brain the chance to accept and absorb the stress you have imposed upon it during your training sessions. You do not improve while training, it's rest that allows you to improve. Be smart. Rest.

I'm Coach Dee, ambassador for @yeticycles and trainer to thousands worldwide. I'm a 51-year-old enduro racer, and have used my techniques to win two overall season championships as a Masters racer in the @BigMtnEnduro series. Want or need to take it up a notch? Check out my coaching membership here.

Want more training content? Check out previous articles..

Author Info:
traintoride avatar

Member since Oct 11, 2013
32 articles

  • 28 1
 Picture n°1: some people bar width be like...
  • 1 0
 Hahahaha - I was trying to hold off commenting about that - guess it took no time! Big Grin
  • 4 1
 Is this advisable for people with baggy shoulder ligaments after crashing too much? I guess the strength element will help, but increasing mobility?
  • 2 1
 My personal case: right labrum tear from combat sports 10 years ago, had a hard time keeping the shoulder in place back then. Options were either to operate or to considerably strengthen the shoulder muscles. Went option 2 and built strength over the years on that area, but with limited ROM. Only after the shoulder was not feeling like hanging by threads and stability was recovered I started working on mobility.

Anyway, this was my situation, it's worth a grain of salt
  • 3 1
 Yes these will help with your shoulder issues. Of course I'm not intimately aware of your issue, but a combo of strengthening and flexibility is usually needed, however one of the best things you can do to strengthen the shoulders is work the deltoids and the YTLW's and dumbbell press can help.
  • 2 1
 @Arierep: Nice work.
  • 2 1
 Stretching the muscles attached to tendons is good, stretching the ligaments more than they are is bad in your case. Strengthening the muscles will result in a complementary response in both the tendons and ligaments over a 6mo+ time period. Same with climbers/climbing.
  • 6 1
 Right time for this! Thanks PB!
  • 2 0
 Excellent stuff Dee, thanks for sharing! As a near 47 year old mtb’er who just likes to get it on bike from time to time, these exercises are perfect for turning on the right muscles for riding. Cheers to you!
  • 1 0
 Great series! A 61 year old here trying to do whatever it takes to stay on the bike for as long as possible and toughen up so as to not get injured too easily in the inevitable routine tumble.
  • 1 0
 You're welcome! Keep fighting right?!
  • 1 1
 When you are done there is an old stretch I learned back in the early 2000's and it's essential to do after a set like this. Simply roll up a towel and lay on floor then lay down perpendicular to the towel so it sits right under your shoulder blades. Put your arms out to the side flat and palms up and just totally sink into it and relax. This creates the perfect S bend in your spinal column and neck and puts your shoulders into proper alignment. Nothing feels better after a long day on the bike to just lay there for 5 minutes.
  • 1 0
 Lateral ball roll is legit.. made even more legit by the fact I had to use a 35 lb. barbell (thankfully we had one of the lighter ones) instead of a broomstick at the gym.

Definitely like this content. Keep it coming.
  • 1 0
 I"m on it! Be careful with that barbell! See the comment below about no stick... probably be a bit safer than that heavier of a bar Smile
  • 2 0
 Doing the MTB Strong program now! Problem is there is no broom stick laying around the gym to do that one exercise...
  • 2 0
 Really you don't need one, just imagine having one and make sure the shoulder/arm pushes back into the ball when you move to the sides and arms and hips are parallel
  • 1 0
 Nice. I’ve been looking for a new routine so I’m jumping into this series. I look forward to it! Where in meatspace are you located?
  • 1 0
 Yes! I'm in Denver
  • 2 0
 This is awesome, would be even better if the sound was coming from both sides though
  • 2 0
 This guy is great. I've done a lot of PT in my 40+ years of active sports, and this is spot on. Thanks for sharing!
  • 1 0
 You are welcome and keep at it!
  • 2 0
 Great video, thank you.
  • 1 0
 That looks like a lot of work.
  • 1 1
 Please do one for Patellar Femoral Pain Syndrome! Thanks
  • 3 0
 Lots of hamstring/glute exercises helps me with that, since biking is so quad dominant. Straight leg deadlifts, hamstring curls, etc. It takes some of the pressure off the knee cap from having really tight quads. Good luck!
  • 2 0
 @TypicalCanadian: Been doing single-leg Romanian deadlifts and glute bridges... knee feels more stable since but pain still there. Getting the quads to release and lengthen is beyond frustrating. Got my PT blasting them with a precussion gun lol.
  • 2 0
 @jawzzy3: ahhh I see. Well good luck, hopefully that and some nonstop foam rolling will help it realease.
  • 2 0
 I also find that controlled deep squats help me.
  • 1 0
 @SLBIKES: Will give them a try. Cheers
  • 2 0
 @jawzzy3 Stretching/rolling out your feet and calves can work wonders for knee pain
  • 1 0
 He's no Jonny Thompson!

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