Video: Danny Hart, Adam Brayton & Elliott Heap Hit the Gym for a Post-Lockdown Workout

Apr 26, 2021 at 8:21
by Jonny Thompson  

Words: Fit4Racing

Lockdown Lifts - Welcoming the Pros back in the Gym]

Here in the UK gyms have reopened as lockdown lifts and we’ve got the pro’s back into the gym to workout and get after it. Gyms were forced to shut for a period for another lockdown and now they’re back open we can really turn up the training!

We went through a few movements with Danny Hart, Adam Brayton and Elliott Heap to really hit the ground running! Below is a typical day of our programming, let’s get into it!

The Split Leg Deadlift

Keep the weight to a maximum of 45-50kg for this one, starting light and really feeling it out.

3 sets of 12-15 reps per leg

This will be a pretty new movement to a lot of people so here’s an explanation on the split leg deadlift. In a split leg position, your back foot toes are in line with the heel of your front foot. Rest the toes of your front foot on a small plate and keep a soft bend at the knee, aiming to keep your shin as vertical as possible. This increases the tension in your front calf, hamstring and glute and we’ve done this to replicate riding positions with dropped heels as you descend. From here, hinge at the hip and using your chosen weight – be it a barbell, dumbbells or kettlebells – lower the weight to the floor keeping your shoulders pinned back and your back in a safe and neutral position. The aim is 90 degrees at the hip, but if your mobility limits this don’t worry. Stand tall, paying attention to using your front leg to power you up. The idea on this one is to keep some stability whilst increasing single-leg loading, you’ll always have a dominant leg so addressing and balancing that is a good thing.

Upper Body Pump On

After this we did a real upper body pump session with;

100x Ring Rows
100x Ring Push Ups

The rule is you can split them however you want to, just get 100 reps of each done.


It wouldn’t be Fit4Racing without a big lung-busting workout. This time we had put the boys on our new assault bikes, and added thrusters in to spice things up;

5 rounds;
10 Cals – Assault bike
10x Thrusters – Light to moderate weight using a barbell or 2 dumbbells

The aim of this is minimal rest and keep moving no matter what. It’s going to be a leg killer and ask a big demand on your lungs. If you don’t have an assault bike at home you could sub for 40-50 seconds hard cardio on anything you have.


3 minute Plank

This is a really good finisher as you’ve asked a lot of your core during the thrusters, so this will be a real test of not letting your core sag down.

If you like the look of the above and enjoyed doing it, sign up to one of our Fit4Racing programs and start getting fitter, faster and stronger today as lockdown lifts in your country or area! - Fit4Racing


  • 36 1
 Whenever i see Danny Hart shirtless i realize how much of a skill gap there really is between him and me.
  • 7 0
 Right? We all know how fast he is but seeing his physique really highlights the technique vs strength thing I think. I do wonder if teaming up with F4R will give him a boost this season with that focus on the physical side added to his talent.
  • 8 0
 @sourmix: its also a risk for F4R, what if Danny is slower with the different training he is doing this year.
Clearly he is the fastest rider of the 3, seemed to do more Mx than the gym in the off season. But he is the weakest and slowest on the crossfit style exercises.

Would love to see Danny smash it when racing resumes, behind Reece of course who is training on the golf course.
  • 1 0
 @betsie: yep, excited to see how things stack up this season!
  • 7 6
 I don't think the gap is that big tbh as a lot of that physique comes from really, really pushing his chin in to his own neck?
  • 1 0
 @betsie: make that 3rd also behind our very own Greg Williamson up here in the highlands!
  • 3 0
 @betsie: Both Elliott Heap and Adam Brayton are training for Enduro (aapreciate Brayton does some Downhill). Elliott Heap is in incredible shape. Carried his bike for many miles on a stage last year after a mechanical and still finished ahead of many. Would love to see him ride some Downhill as he is very talented. A top man as well!
  • 1 1
 I also hope that Danny will dominate the season after swapping the dad bod for a god bod.
  • 3 0
 @Loki87 um, how often do you see him shirtless?
  • 1 0
 @Niseach1: I was out at RoostDh at the same time as Elliot when he was younger, top lad for sure.
Elliot and his pal had us all in stitches the whole week long. Dont think I have ever laughed that much, and he was super fast back then too, not long singed for NP back then.
  • 2 1
 @Meganstuart1: Greg has to catch Jamie does he not...haha
Would love to see Henry up there too as he has so much potential.
If Kenta could turn some of his crazy speed into a race result he would have done incredible.
We are spoilt up here for fast riders.
  • 1 0
 Thankfully the way you look does not = the way you ride. Being lean and ripped has very little correlation to on bike performance and in a lot of cases is an easy way to go backwards if you focus on looking good and losing too much weight.....vs riding the balls off your MX or MTB and eating well and letting your body do it's thing. Ricky Carmichael is a great example, pudgy, struggled with weight his whole career, hated working out....just rode like the wind, day in and day out...
  • 2 1
 @RadBartTaylor: agreed, if you’re a racer then it makes no difference. Just for your average bloke, a great bod definitely increases your market value and helps you get hotter chicks.
  • 2 0
 @betsie: very true mate! Hopefully jamie starts the year the way he finished last year! There is some more young boys who are insanely fast coming through not just in downhill but trail riding 2, apart from Karen gillian it’s the only think that we can produce in the highlands lol
  • 2 0
 @RadBartTaylor: What are you talking about. Carmichael was one the first guys to change the game with weight lifting & nutrition! Strength, flexibility, & nutrition will make any rider better, period.
  • 3 0
 @BlindMan77: his focus was riding, a lot, and he wasn't a physical specimen whatsoever. He upped the game for sure, but relative to some of the others and relative to what we see today, he had a very very basic 'workout' regime and diet was always a struggle for him...but his 'secret' was just riding a lot more than his competitors...

I disagree on strength, flex and can be too strong, too flexible and focused too much on what you eat. You have x hours a day/week/month to focus on athletes too, swapping riding for going to crossfit 3x a week doesn't seem like a good trade-off if you wanna be a fast rider.

I'd say strong enough, flexible enough and a diet that is good enough.....spending your days in a gym getting ripped won't make anybody a better rider, particularly if you have the genetics already....I don't think Richie Rude is in the gym trying to up his squat #'s thinking it's going to make him faster....
  • 2 0
 @RadBartTaylor: well it will definitely help as long as his conditioning and bike skills/bike fitness are also worked on. It’s all about balance isn’t it?
  • 2 0
 @jaame: 100% about balance which was my point, being ripped does not = better, be the vest version of you which does not mean you are going to look like Richie Rude or Gee Atherton, which is OK, Danny Hart and Sam Hill don't....they are 'fit', but not beasts in the gym nor do they need to be.
  • 1 0
 @jaame: LOL...not sure why somebody downvoted you, but I don't disagree!
  • 1 1
 @RadBartTaylor: It's not about getting ripped, it's about balanced strength, which riding bikes doesn't provide, as you use the same muscles all the time. Plus, all things being equal, including skill level, a 200lb rider will travel downhill faster than a 160 pound rider. Also, you don't need to spend a bunch of time in the gym, Just do squats, deadlifts, bent over rows, Pull up's, dumbbell presses, and core 3 days a week. So essentially 3 hours a week will make anyone a better rider. But hey, some guys just want to drink Red-Stripes and ride, that's cool as well!!!!
  • 2 0
 @BlindMan77: Not sure about your logic of a 160lb rider v a 200lb rider. Dh is not a static straight line road.
Its about dynamics, power to weight etc... oh and skill and corners where being heavy isnt really an advantage, carrying rock gardens (floating can be quicker than bulldozing).

For the gym, everyone is different, dead lifts killed my times on track when testing, so I cut them out and the times came back (again everyone is different).
Dont forget those press-ups they are key and critical to riding. Pressups over rows if you have to pick one (I do both).
  • 2 0
 @BlindMan77: I don't disagree, what you state is exactly what I do personally - my original comment was based on the first comment which I took as "he doesn't look fit"....

I like all those things you call out, but it needs to be prioritized at the right time of year and a dude with a 400 lb DL isn't going to necessarily be faster than a dude with a 300 lb DL nor do I think Loris Vergier needs to focus on squatting 400 lbs....he needs to be fit, strong enough and as you point out 'balanced'....but stronger isn't always better or 200+ lb super athletic guys would dominate the sport, which they don't....
  • 2 0
 @RadBartTaylor: I think we're on the same page. I'm pretty sure Danny Hart is pretty strong for his body weight. He is obviously weight training because he knows it will make him a stronger rider, pro-long his career, and prevent injuries. Mountain biking is still kind of an obscure sport, my personnel opinion is that if you got top ball sport athletes to starting riding bikes when they were kids, and trained to be racers, that 185 to 210 pound guys would dominate DH and Enduro events. If you are a top athlete, you are going to make way more money playing Football, Baseball, Ice-Hockey, ETC.
  • 1 0
 @betsie: A 200 lb rider can be equally as smooth as a 150 lb pound rider, that comes down to technique and skill. As far as power to weight ratio, just look at an NFL running back, or wide receiver, you got guys that weigh 205 to 210 pounds squatting 500 pounds, and benching over 400 pounds, obviously freaks of nature, but that is why they make the big bucks. If you are racing cross country, I get being as lite as possible, but for downhill & enduro, putting on a little muscle will definitely make you faster.
  • 1 0
 @BlindMan77: I hear ya about ball sports and following $, it's a good point, but we also have dudes like Larry Bird & Tom Brady who break a lot of rules when it comes to athleticism and still dominate. I honestly think, based on what I see with DH and Enduro, it's skill limited not strength limited...maybe I am wrong.
  • 1 0
 @RadBartTaylor: Agreed. Like football, skill is more important than physique. That said, any time I see a pro athlete with a flabby body I just think they must have a shit diet. I know they are training hard or they wouldn't get results. Shit food is the only possible cause.
  • 1 0
 @BlindMan77: not sure how an NFL player translates into the relative weight of a bike compared to a rider.
Watch Troy then watch Greg through the same section.
Weight makes a big difference, I know my racing weight for best results and it's not heavy.
  • 19 1
 Bikers or not, I cut watching them short as I realised I'm just watching some blokes working out in the gym
  • 2 0
 Lmao same
  • 5 1
 You could take it as a free training video from F4R and follow what they are doing, try a bit of it yourself, see if improves your riding...

Nah, far better to buy the latest gadget or innovation that will make you 0.000% faster but feel better and tell everyone its incredible to validate the spend Wink
  • 4 0
 @betsie: Lmao, the number of dudes who will spend $600 on GX AXS but balk at spending $55/month to actually get significantly faster.
  • 13 0
 Great cover photo...
  • 10 1
 Content not quality
  • 3 1
 Content NOR quality *
  • 5 0
 I am not content with the quality
  • 1 0
 @mi-bike: true! Especially for Brayton's spine. Neutral called and wants it's turn
  • 9 5
 Was expecting the keyboard gym bunnies to be already in here saying that it's all wrong.
  • 1 0
 Adding some muscle or trimming down can go either way with him...he is obviously comfortable and has what it takes without added physique. Adding power could also be whats needed to give him a bit more bike control and edge when it gets really nasty or he has to really hammer down. Its good to see him doing this and if it works then game on, if it doesn't then he just goes back to his win
  • 2 0
 reply to my messages
  • 3 0
 I never figured Sam Piligrim for this type of stuff.
  • 3 1
 Thank you for publishing the routine. Ive no interest in actually watching the video itself.
  • 3 0
 Danny Hart - aka the toothless Noel Gallagher
  • 1 0
 it's nice to see that you can be jacked and still have a triple chin. I feel like me and Danny are relatable in 1 out of 2 categories
  • 2 0
 I clicked just for the thumbnail
  • 2 0
 This is where Colin Farrell got his character for the Gentlemen
  • 4 1
 Well. this was sad.
  • 2 0
 More evidence that Danny is superhuman. Maybe its in the mind ?
  • 2 0
 I just feel sorry for that tree Brayton hit on Hardline.
  • 3 2
 thumbnail. Danny Hart's sex face? can't un see it now
  • 2 1
 That is a terrible thumbnail photo. Looks like hes constipated.
  • 1 0
 this just in...going to the gym makes you stronger. you're welcome.
  • 1 0
 Hmmm....well that was weird.
  • 2 0
 Forty-minute team Bikram yoga session incoming
  • 1 0
 So, what is the dentist riding after the workout?
  • 1 0
 f*ck yeah. I miss team workouts :'(
  • 1 0
 Gnarly! Now I feel older and fatter than before.
  • 1 1
 If sweaty huff huff is your thing
  • 1 0
 Love these!
  • 1 0
 Medieval tortures ahahah
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