Do these exercises two times per week for six weeks.

#1 Lateral Ball Roll: Keep buttocks up, glutes tight. Walk 10" both ways with bar on chest. Looking up at sky, head resting on ball. One set of 6-8 reps (side to side =2 reps)

#2 Ball Hip Extension/Knee flexion: Two movements, first to straighten back, second to loft with feet on ball and buttocks up to form an arch. One set of max possible reps:

#3 Squat, Push, Press: Keep feet at shoulder width, facing out slightly, back straight. Squat with knees out, holding weight at chest level. Push straight-up overhead and stretch at top. Move slowly and use a mirror to pay attention to symmetry. 2 - 4 sets of 8-12 reps, with 60 seconds rest between each set.

#4 C.H.E.K. Press: Start with elbows @ 90 degrees and torso @ 90 degrees. Four movements emphasizing control with strong stretch at top. Works mid-back, a weak area for most cyclists. Three sets of 8-12 reps, with 60 seconds rest.

#5 Prone Trunk and Hip: Tuck chin, elbows straight, thumbs up. Arch with deep chest raise and feet up. 1 -2 sets of 6 reps, holding each rep for 15-30 seconds.

#6 Hip Flexors: Using the lower pulley and facing away from the rack, replicate the movement that you use when pedaling from 6-12. With the body erect, hold the upright. Rotate the ankle (toe down) and focus the drive forward and upward. Gradually increase weight over six weeks. 2 sets of 8 - 12 reps. (Face the rack to work the hamstrings.)

#7 Lunge: One of the most powerful strength exercises for cyclists, it uses a multitude of muscles in combination, replicating the motor response of pedaling. Keep forward knee behind toes! As you become more adept, add some weight to the bar.