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Warm-up before strength training with 20 minutes of easy spinning on the bike and then do the first set with low resistance (light weight). The key of the session is to maintain a steady pace in both, the strength and the cycling sets with the heaviest resistance you can overcome. Do not start too fast and then drop the pace. The last 10'' you need to push over the pain. #enjoythepain Bulgarian Split Squats (both legs) - Dumbbell Bench Step Ups alternating legs (do not jump, use the leg over the box to lift the rest of the body up.

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