Boom Cycle bootcamp week three: how to achieve quad goals

These moves build on the previous weeks’ sequences, which are all about developing power in the legs.

Make sure you think about your form to avoid injuries.

1. Jump squat

Following on from the squat performed in the previous week, the jump squat is more explosive — which helps to develop even more power in the legs. From a squat position, jump into the air, then return to a squat position. Ensure that your knees remain over your toes and that the landing is controlled. Do as many reps as possible for one minute.

2. Single-leg glute bridge

The single-leg glute bridge is more challenging than the standard glute bridge performed in the programme from the previous week. It helps develop single-leg strength, giving each leg the chance to work independently. Keeping one foot pointed to the ceiling throughout, lift your hips into the air. At the top of the movement the hips should be in line with your ribs and knee. The challenge of this exercise is to not let the hip of the foot in the air drop lower than the hip of the foot anchored to the floor. Do as many reps as possible for 90 seconds.

3. Side plank

With the hand in line with your shoulder and the feet either stacked or with one directly in front of the other, lift the hips until you are in one straight line and hold, making sure that the hips stay stacked one directly on top of the other. A side plank helps develop stronger obliques. Do as many reps as possible for 90 seconds.

4. Dead bug

Lying on a mat, lift your arms straight to the ceiling and your knees to the ceiling with your lower leg parallel to the ground. Lower your right arm straight over your head and the left leg straight out in front of your body simultaneously, about an inch off the floor, and then return to the start position. Alternate on the other side. This exercise helps teach your body to stabilise the core while moving limbs independently. It’s great for spinning as it means you’ll find it easier to stop the hips and shoulders moving while on the bike. Do as many reps as possible for 90 seconds.

Repeat this sequence twice.

Sandra Martin is a trainer at Boom Cycle, boomcycle.co.uk.

Follow Sandra on Instagram: @sandra01martin