D Torso Axial rotations
A Swimmers hovers
C Spine segmentations
I often also do these while on the bike holding onto the bars or driving while holding onto the steering wheel. Shoulders blades get sticky so keep them moving!
C Hip extension with knee flexion
B Shoulder CARs
I do these after a climb or at home on the floor like in the 3rd video.
If you don't use it you loose it.
This is the principle of progressive adaptation. It's simple.
We are what we do most often.
If you sit on a bike... a lot.... there are some obvious movements that are going to become extinct.
B Hip extension passive range lift offs - prone + quadruped
C Shoulder blade CARs
A Neck segmentations and CARs
Another quick one to do after a climb
A Hip CARs
B Ribcage CARs