How to train your arms, back, core and nervous system for mountain biking

Step 1
Credit: Paul Dotey

Step 1

Get in a push-up position with your right hand on the floor and your left hand on top of the medicine ball. Dip into a push-up.
Step 2
Credit: Paul Dotey

Step 2

Explode as you come up from the push-up, lifting both hands into the air. While in the air, pass the medicine ball to your right hand.
Step 3
Credit: Paul Dotey

Step 3

Land with your right hand on the medicine ball and your left on the floor. Dip into the push-up and explode up again, this time passing the medicine ball back to your left hand. Repeat for three sets of 15.
Take your medicine
Credit: Sterling Lorence

Take your medicine

Micayla Gatto may ride like she’s Wonder Woman—flying through the air and destroying evil downhill courses with her super bike—but the 19-year-old World Cup racer’s powers don’t just come naturally. She’s had to work to build the strength to lift the front end of her 40-pound downhill rig. “Some guys on the World Cup say they just ride their bikes, but for women we have to cross-train too, especially for our upper bodies,” she says. The West Vancouver native’s favourite off-season exercise will humble even the strongest arms, back, core and nervous system. For this workout, you'll need a small and light medicine ball, as well as the ability to do 20 push-ups comfortably.
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