So awesome to see Flo again!!!

I like the look of Flo’s workout, no weights needed and it looks like it would be good for core strength.

Cruz bros know their strength training well, good form and knowledge, they will go far in racing.

No sun in Auckland 😂😂

Everybody had tips but, Flo's workout is crushing!

Awesome video! Question... have you ever used Next Level Diet? I got a custom high-protein meal plan from them and it's really working!

Lol I was literally wondering if Christina was still around and then I noticed I'd missed a video with her this same week. Glad to see her again 👌👌

11:20 Man does that ring a bell for me.
Built a super good strength on the bike over a year, pretty much riding every day, but not really doing any other sports beside it. And I do have a desk-job as a software dev, so I spend most of my day in a chair, or standing-desk, but even that doesn't really help to balance things out if you just stay stationary.
One year of doing that and I got hit with major sudden lower back pain which pretty much took me out of commission within hours for 1.5 years now. I was still able to ride a bicycle after the first half year, but not without major discomfort and/or increased pain after the fact which basically took out the training effect because I couldn't push myself anymore.
Still fighting the lower back pain, but I have days now where it's almost gone. And I have learned a valuable lesson about doing stretches religiously and doing workouts, that balance out the muscles that are trained while bicycling, which are definitely needed for healthy posture and stability.

I’ve lifted for years. During that time, I’ve always neglected my mobility. I suffer from anterior pelvic tilt and it causes issues with my lower back.

My biggest goal for this off season is to add lots of mobility work in. I want to strengthen my core and reduce the tightness in my hip flexors and hamstrings.

I’ll be 35 this year, I’m finding I can no longer ignore mobility work if I want to function at a high level without pain and injury.

Shout out to Flos workout. Something that anyone can do at home.

Here in the south we have overhelming heat, unforgiving sun and dry, dusty tracks... no joy at all.

Navy Seal burpees are a great mobility exercise. Add some pull-up work and you could be fine with just those two exercises. I like to set a timer for 10 minutes, do a rep of a Navy Seal burpee, then jog in place for 10 seconds, then do the next burpee rep and repeat. If you don’t know how to do that style of burpee, look it up. After the 10 minutes are up rest for 3-5 minutes and repeat. Add in some pull-up work to balance things out.

This was a great episode! I loved Flo’s HIIT style workout ! AND combining the strength moves of the Cruz brothers and Gracie H into a strength session makes two great workouts per week! Thanks Christina!

That's me!!! 'm in the Southern Hemisphere. Loads of sun and hot. Hope you guys are well

Yay flo! Also, damn Christina’s arms are jacked. Good inspiration PB!

My favorite winter workout consists of carrying lumber and squeezing into tight spaces with a hammer! Good to see Christina.

Nice Job! Definitely some good moves.

Perfect timing.... The winter weather is getting me down and need some inspiration

Great Video, I race enduro 40 master class in AZ and the Southwest. I’m always looking to improve so learning what pros work on is very interesting. keep it up, thanks!

The band for the deadlift also increases the resistance the further you extend, which provides that extra challenge in your strongest part of the range.  Great addition!
Thank you to the pros sharing these exercises to get ready for the season.