Full disclosure: In this post, I will be talking about stress incontinence when running, peeing my pants, my private parts, periods, and more. If that is TMI (or we are related), you might want to give it a miss. However, if you want to learn about ways to live with stress incontinence, please read on!
There may be various reasons what you want to try out absorbent underwear for periods and incontinence. Personally, I suffer from stress incontinence when I run (even more so when my hay fever is acting up) even though I have never given birth. It is extremely frustrating and embarrassing. When it first started happening a few years ago with only a few drops, I would wear Runderwear due to how quickly it dries. But the last two years, things how gotten out of control. I am currently waiting for a gynecological referral and am using a Perifit to strengthen my pelvic floor in the meantime. Over the last two years, I have gained 15+ pounds and have read that weigh gain can cause incontinence. Hopefully, the solution will be straightforward enough that I can resolve this soon.
Another reason might be to lesson your ecological impact on the planet. Pads, tampons, and liners normally have plastic and will end up in a landfill. A preference towards reusable options is more sustainable. Although the initial investment might seem like a lot, wearing absorbent underwear can save you money in the long run.
Before you invest in these fancy pants, there are a few things to consider. First is absorbency and related gusset thickness. You will have an idea of how heavy or light your flow is, as well as how much you leak when incontinence hits. I tried to highlight what the brands report below, but I still find it hard to quantify in comparison to my pads and tampons. I usually just go by how the pad/tampon looks and base my judgement around that. None of the products below feel too bulky (do you remember the pads you wore in high school? My Always were at least a centimetre thick!) but you can tell a bit when wearing the very absorbent ones. Most of the absorbent pants I find are black, which makes it hard to tell how ‘full’ they are. Predominantly, I use the pants below for stress incontinence when running as I have reusable pads but now that my underwear drawer is full of absorbent pants, why save them just for my runs?
Second, look at the design of the pants. Do you want a thong, high brief, bikini cut, or boy short? Luckily, there are several different style and gusset shape combinations to choose from across all brands. I have realized that I don’t like to run in pants where the gusset goes up the back to the waistband. While this is good for overnight protection, it just makes my bum hot when I wear a bum bag on a run. It might help you with bladder leaks depending on your situation though.
The last factor to consider when you order period/incontinence pants is how to wash them. Do they need to be hand washed? Gentle cycle? Line dry? This might influence which brand you want to invest in. All the brands above say not to use fabric softener but vary in temperatures and how to dry. If you take good care of these pants, they should last you a while. After a run, I tend to rinse my pants with cold water and a little bit of hand soap if I am not washing them right away (for example, if I ran to work and then showered). If I am on my period, I still rinse after use and wait until the water is clear before stopping. We tend to wash our clothes at 30-40 degrees C anyways and always line dry (dryers are a rarity in the UK and oh how I miss having one). Using a lingerie bag can help protect your delicates too but I usually forget.
One thing I want to say before highlighting products individually below is that every pair of pants still leaked through to my leggings and shorts. My gut feeling is that it is due to the force of the urine stream (when coughing rather than just running) ‘splashing’ out of the underwear or the pants not being able to absorb the liquid fast enough. Think about the consistency of blood versus urine, for example. My flow tends to be thick which will take longer to absorb than urine. If you are worried about this, black leggings seem to hide the leaks best, but unfortunately, they do not cover the odor.
Ready to learn more about my experience? Please remember that preference for products is very individual so please do some additional research to ensure you find the right fit. Most companies will not allow underwear to be returned once opened.
Speax was the first brand that I had heard of whose design was specifically for leaks. It is the sister brand of Thinx, which is a period underwear. I ordered two pairs in February 2020 for $35 and $39 (sent to my mom’s when we were visiting home). The current website says these panties can hold up to 8 teaspoons of liquid (thongs only 3 teaspoons and one teaspoon is 5 ml) and have anti-odour technology. There are four layers in the gusset to ensure they are moisture eliminating and absorbent too. They now also come in a variety of colours and patterns but mine are just black. Individual pants vary in price from £20-30 here in the UK, but there are custom and saver sets that get bring the price down. I consider Speax to be my trusted friend for long runs because I have been using them for so long.
BP3 Underwear I have ordered twice, in May 2020 and May 2022. Each pair cost me £18 which is why they were initially appealing. BP3’s USP is their scallop edging that makes VPL’s a thing of the past. They consider themselves leak-proof pants that can be used for both periods and leaks (I tend to use these for stress incontinence only). They have several styles available and each one has a different absorbency rating. The Sarah Sporty, for example, is classified as light absorbency and is able to hold up to 10 ml, or two tampons, of liquid. With my last order, BP3 kindly included a small lingerie bag to protect my pants in the washing machine. The styles I have (one is even blue!) are lower cut that Speax and the gusset feels thinner. I am still happy with the protection BP3 offers from leaks when on runs up to 1-2 hours.
Iceni Silver* is a brand I discovered on Twitter. It was created by British friends who have sporty daughters that needed a solution to being active females. Their pants are very affordable (£22-£29), very comfortable and made in Great Britian. These are actually period pants but can be used for incontinence as well. Iceni is the only brand I have seen that offers a short-style with a longer inseam than a boy short. The silver lining (come on, I had to!) is Iceni’s USP. SILVADUR (TM) is the anti-microbial fabric layer that minimized microbes and thus the smell that comes from sweat. Iceni pants can hold up to 40 ml of liquid and the cotton layer absorbs moisture 20x faster. I found the Hipster to be super comfortable to run in and very absorbent as well.
Primark has recently launched a cost effective period underwear. My pants were only £6. These have a very thin absorbent layer that continues up the back of the pants to the waist. These were only available in a blush color. The fabric is synthetic which made it very hot when I was running so I only tried them once and said never again on a run. This marathon training cycle has been during the summer and I have been overheating on runs regularly and don’t need any more help feeling hot. There isn’t a lot of absorbency based on how thick the pants feel (Primark says the light to medium flow pants can hold three tampons worth (18 ml) and medium to heavy flow can hold four tampons (24 ml) worth). Because the fabric isn’t breathable enough for me when I run, I now wear them at the end of my period when there is light spotting as I am not sure how much I trust the thin gusset.
Pelvi, an Australian brand, makes period pants, kegel trainers, and moon cups. These were a bargain at TK Maxx for £8 (but also not in my size) and an impulse purchase because I had never heard of this brand. I love the detail of lace on the top as most of my period pants are just black and hard to tell apart, especially before I have had caffeine in the morning. Because I bought one size up, these really remind me of granny panties because they are so darn big. The absorbent gusset wraps from the waistline in the front all the way to the waistline the in back. Pelvi claims their period pants that can also be used for light bladder leaks and sweat. With three absorbent layers, Pelvi offers protection for up to twelve hours. I just wore mine on a 65 minute run. They felt a little warm but I has capris on in 22 degree C heat. I thought the gusset would protect a leak in the front, but sadly not. The lace trim on the waistband was unnoticeable, which was a relief. I worried it would chafe. Due to these pants being a size too big for me, I will probably save for overnights when i am on my period.
If you have any other underwear brands you would recommend for stress incontinence, please let a comment and let me know. Stay tuned because I want to make a short video soon to demonstrate how much water each of the above can absorb without leaking through the material because I really do think it is the urine steam force that causes my leggings to get wet. When I have it on YouTube, I will share the link here, so check back soon.
*Thanks to Iceni for gifting me their pants to trial. All views are honest and my own.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
My workout for today was featured on the Zero Calorie Advent Calendar a long time ago. Two fellow bloggers and I spent a few years creating free workouts, recipes and shopping deals to help make December a little more bright. My apologies for the poor lighting but you would still be able to complete the set. I hope you enjoy!
With degrees in science, I am all about the data. My first session with new personal training clients always involved body measurements and baseline fitness assessments. We check in every eight weeks to ensure the program is delivering what the client wants. I also have a handheld device that can measure percent body fat. BMI is not something that I promote to my clients as a way to measure overall health. It is based purely on a calculation that does not take into account how a person is built and how strong they are. I am huge fan of my Sunnto watch which links to Strava, where I log all of my runs, rides, and swims (do you follow me?) to look at how my performance changes over time. You may also recall this previous post where I spoke about a new tool called Supersapiens that helps monitor your blood glucose levels. Every day, there seems to be a new piece of technology to help people learn more about their body and how they can optimize training and nutrition for their goals.
My Vital Metrics is a new London lab that offers clients the options of the following services: DEXA Scan, a 3D body map, body composition scan, resting metabolic rate, and VO2 Max testing. The owner, Owen, is a personal trainer who opened My Vital Metrics to help clients adjust their training focus based on scientific assessments with aesthetic visualizations. The data gathered during your session will help you know your Basal Metabolic Rate (BMR) which influences how many calories you need to consume to gain or loose weight. The 3D body map takes away the human error element when measuring with a tape measure (measuring can be tricky over Zoom especially if your client does not have a tape measure). VO2 Max measures your cardiovascular performance and efficiency while you are going at your maximum on a treadmill or stationary bike.
I was very lucky that Owen invited me to My Vital Metrics to try out his scans and discuss how he can help my coaching clients. He was very easy to talk to and welcomed me into his lab. After chatting for 10 minutes about life in London as ex-pats, I found myself in a sports bra and Runderwear awaiting 360 degree photographs and body scans. Given how I have been feeling about my weight over the last two years, I was a bit nervous about this. Working with a nutritionist in the past, I have many before and after photos in the same outfit but this 3D scan leaves no place to hide. Owen pointed out that when I come back for a new set of 3D measurements, my data will show me precisely how much my measurements have changed (both in measurements and also cross-sections). He offers packages and memberships for regular visits, which is extremely appealing if you have specific goals you are working towards. I feel having an appointment in the diary can be very motivating and will offer greater insight on whether my training and nutrition plan is working for me.
DEXA is the gold standard for body composition analysis, measuring how much body fat and/or muscle you have. For this, I simply had to lay very still as the machine passed over my body a few times. One of the reasons I wanted to get the DEXA scan was to see if visceral fat (the kind of fat that wraps around your internal organs) is the cause of my increasingly annoying incontinence issue. The results below show no visceral fat. I am not sure how I feel about this. On the one hand, it is good news because visceral fat is something that raises the risk for major health complications. On the other, I am very frustrated that I still don’t know why my incontinence has been getting worse over the last year. On a side note, the DEXA revealed just how much stronger my right arm and leg are than my left by measuring the amount of muscle (data not shown).
After Owen collected all of the data from my scans, he offered a written action plan on how I can loose weight over 16 weeks, which was our agreed upon goal. Based on my BMR (which was a little high because I had a Red Bull just before my appointment, oops!), I need to aim for 1500 calories for a daily calorie deficit of 494 calories. He set target ideal body fat percentage and an aim to increase my lean body mass. Now I just need to quit my daily cookie diet to see the results. To keep this goal an achievable balance with marathon training, I have decided to wait until after the marathon to worry too much about my diet. Looking at my Strava stats, I spend about seven to eight hours per week on training so that should give me time to meal plan and cook (and hopefully sleep).
Although the scans also identify bone density, this is not a medical diagnostic service. Owen has been able to highlight anomalies for clients to follow up with their GP, which I think is fantastic. Knowledge is power and with the NHS overwhelmed with Covid-caused backlog, these assessments will help you reach health and fitness goals with the possibility that if something major is amiss, it might get picked up. Owen is quite keen to align with personal trainers, nutritionists, and other health practitioners who would find this client data useful. If you think it would be a valuable asset to add to your services, I highly recommend getting in touch with Owen. He has offered my followers who can come to his office in Central London a 20% discount code. It will be a fantastic way to learn about your bone health, muscle mass, and body composition. Send an email to mollie@ptmollie.com to receive the code and let me know what you find out.
Thanks to My Vital Metrics for the complimentary service. All opinions are honest and my own.
You are going to need a park bench or stable chair for today’s workout. Have fun!
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min squats, 1 min walking lunges, 1 min hopping 1 min each leg- Bulgarian squats (one foot is up behind you on a stationary chair or bench as you squat) 1 min- Incline push/press ups on the bench or chair 1 min- Plyometric lunges 1 min- Triceps dips on bench 30 sec each side- In press up position (on your toes!) bring your knee to the outside of your elbow. Alternate legs 1 min- Bicycle crunches 1 min- Supermans 1 min each leg- Lunge and then bring back knee up as you stand up 1 min- Burpees! With a press up on the bottom. You can use the bench to make the move a little easier 1 min- Prisoner squats- hands on your ears. Keep elbows wide. Squat down then jump up 1 min- Sit on edge of bench. ‘Dip toes in the water’ by pivoting at the hips and keeping knees at same angle. Touch toes to the ground
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min Hop-hop-squat, 1 min walking lunges, 30 sec run in place,30 sec run in place with high knees 1 min- Walking side squats-keep bum low and stay in one direction 1 min- Wall sit 1 min- Walking side squats-keep bum low and walk in other direction 1 min- Push/Press ups 1 min- Russian twists 1 min- Toe touches 30 sec each side- Side plank 1 min- Prisoner squats 1 min each leg- Arabesques- Keep toe pointed and leg straight 1 min- Jumping jacks/Star jumps 1 min- Lateral raises
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min grapevine with arms lifted above head, 1 min mountain climbers, 1 min jump squats 1 min- Burpees 1 min- Plyo lunges 1 min- Supermans 1 min- Tricep push/press ups- bend elbows so they point back to your bum and arms are in alignment with your body 1 min- Jumping jacks/Star jumps 1 min- Reverse lunges 30 sec each side- Side crunch- lay on back with knees bent and feet on ground. Drop knees to one side while keeping shoulders flat on the ground. Place fingers on your temple with elbows wide. Crunch up while looking at ceiling to avoid pulling on your neck 1 min- Leg lifts 1 min- Plank- lift one foot 6 inches off of the ground and count to 10. Then switch 1 min- Bicycle crunches 1 min- Mountain climbers
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min plank (on elbows or on the palms of your hands), 1 min Spiderman crunches (in push/press up position, bring knee to outside of elbow), 1 min mountain climbers 1 min- Extended arm crunch (lay on back with feet on ground. Extend arms above your head on the ground. Crunch up keeping arms next to your ears) 1 min- Russian twist 1 min each side- Side plank (if easy try keeping top leg in the air) 30 sec each direction- Sit on knees/heels. Raise bum 2 inches off heels. Make tiny circles clockwise. Then next 30 sec the other direction 1 min- Push/Press ups (on knees or toes) 1 min- In press up position on your toes, jump feet it so they are just outside your hands. Jump them back to starting position 1 min- Boat pose 1 min each leg- Kneeling on all four’s, raise one knee out to the side in a comfortable range of motions, keeping it bent at 90 degrees. (Think of a male dog and a fire hydrant) 1 min- Roll back and reach 1 min- Plank 1 min- Leg lifts
How is it already August? I have no idea where 2021 has gone. Sadly, our upcoming trip to Wales was cancelled so now we are scrambling to plan another staycation. At this point, all I want to do is relax outside in the sunshine. James is opposed to international travel due to Covid while I would prefer to fly to Malta and sit on the beach. We have been going back and forth on what we should do and if we should even go somewhere for our four days off. Maple is booked in to the kennel, which means even if we stay home, we will still be able to relax.
Luckily, I have several things I can rely on if we do indeed decide to stay in East London. These range in price from free to a few hundred pounds. While I may find the following things relaxing, you might have something else you prefer. Be sure to leave a comment below and let me know what you suggest I should try.
Aromatherapy
Scentered is a fantastic eco-conscious company that uses your olfactory system to help adjust your health and wellbeing. With their products, you can sleep, de-stress, get happy, feel the love, and/or escape. As you can guess, I am looking to escape from my normal day-to-day work and life stress while on our mini-break. Scentered kindly sent me their ESCAPE travel set. It contained a beautiful candle and aromatherapy balm inside a lovely box. The set is small enough to pack in a suitcase or to use at home. It would also make a lovely gift for someone who also needs to get away from it all.
I have been using the balm on my wrists and neck on Fridays when I get home from work. Scentered’s balms come in two different sizes (regular and mini). The minis are perfect keep in your pocket or bag for a quick fix. The candle I have been saving as a back up for our trip because so many of our holiday plans have been cancelled this year. Good thing I did!
Both the balms and candles are refillable and Scentered packaging is recycling. If you love the planet and want to protect it, Scentered is a fabulous brand to support! They also have a range of gift sets that include face masks, dressing gowns, or weighted blankets. Not only do they create the balms and candles as a source of aromatherapy but you can also find the scents that fit your mood in body wash, shampoos and lotions. I encourage you to use Scentered products to transform the space you are in to take you away from the day-to-day stress.
Order takeaway from someplace different
At first, I was going to write “don’t cook” but you might find that fun and/or relaxing. If you are staying home for your holiday, why not go to a new restaurant or order takeaway from a place you haven’t tried yet? During lockdown, I tried to break up the monotony of cooking three meals a day while the pubs and restaurants were shut. We are not huge foodies and tend to cook all our meals even when things are “normal” (except take away once a week) but cooking was getting boring. To mix things up, I ordered a high tea from Cutter and Squidge. It included scones, cakes, brownies, and of course, tea! To compliment this, I also picked up fancy sandwiches from Marks and Spencer’s. As you can see, I even brought out a table cloth to give the meal a bit more ambiance.
Book with Urban
Once thing that I love but rarely indulge in is a relaxing massage. I tend to get sports massages quite a bit, which are not always pleasant. Urban is a way to have a massage therapist come to your home. Surprisingly, the price is not that much more that going to a clinic. It saves so much time and stress from not having to travel to and from your appointment. You can use my affiliate code RMOLLI1A to receive £30 off your treatment. Not only does Urban offer massages, but also physiotherapy, beauty and grooming, fitness, osteopathy, and hair services. You can plan an entire spa day at home using Urban. A manicure something I would do before an actual holiday anyways, so why not keep this part of the traveling ritual? With my skin allergies, I cannot paint my nails that often which means it is saved for special occasions. Urban offer a variety of massage and manicures so have a look and see what suits you best.
Cool off with a cocktail
We have had a few very hot weeks in London this summer which has left people scrambling to find a way to feel some relief. There are a few rooftop lidos in London, as well as outdoor pools. We happened to have a small kiddie pool for Maple (which she refuses to go into). With a cocktail in hand, I enjoy cooling my feet off when the weather gets to be too much. Of course, you could just make the same cocktails that you were meant to enjoy on your trip. Treat yourself to high quality spirits and new glasses. After all, you are saving lots of money by staying at home! Tickle your taste buds and be transported away.
Stay in a hotel
Get out of the house by staying somewhere else for the night. There is nothing like the clean sheets and uncluttered space of a hotel. Order room service, use all the free toiletries, and sleep until check out. Basically, just spend the entire day and night in bed. That sounds idyllic to me! If you feel adventurous, try booking a hotel you have never stayed in or in a part of town you haven’t been to in a while (if ever!).
Explore a new neighbourhood
Living in London, my husband and I tend to avoid travelling more than one hour to do something. Anything farther just seems like a big effort and now with Maple, we can’t leave her home alone for too long. Because of this time limit, we don’t go to neighbourhoods on the other side of town, or south of the river, very often (which is one of the reasons why I suggest booking a hotel somewhere you don’t often visit). We also don’t regularly visit London tourist attractions. When my family comes to visit, I am lucky enough to have a nudge to visit all the places I have been meaning to- Westminster Abbey, Buckingham Palace, Churchill War Rooms, Portobello Road, and Greenwich.
If you are interested in getting paid to visit these kind of places, there is a new app, called NaviSavi, that will reward you for visiting tourist attractions, restaurants, clubs, and more (just not shops). Use my affiliate code PTMOLLIE to register today and use your staycation time at home to explore. For each location you visit, you can upload up to four 10-30 second videos to showcase different aspects of the venue, such as the entrance, ambiance, food, and outdoor seating for which you will be paid $1 per video. The idea behind NaviSavi is to put truth into travel by allowing app users to show you exactly what a location looks like at the moment to let others decide if it is somewhere they want to go. NaviSavi also wants to support small businesses by allowing them to create a profile for free. Pretty cool, huh?
NaviSavi has a Scavenger Hunt feature that tells you what locations they need videos for. Upload videos for one of these and get paid $2 per video. This app is global so I recommend logging in wherever you are and trying to find those locations that pay a bit more while taking you outside your regular haunts. You might end up discovering a new favourite place! The scavenger hunt may not be completely relaxing but it will get you out somewhere new, which is one of the things that appeals to me when traveling. Without the usual time limit of work and other commitments, take advantage of your staycation to learn more about your city.
If you follow me on Instagram, you will soon see where we end up for our rescheduled staycation. I will hopefully be able to incorporate a few of the above tips to help make it a bit more enjoyable. It is frustrating not to be able to travel but I also accept it is for the greater good. If it helps keep Covid-19 from spreading, then it is absolute it worth it.
If you have a staycation planned, let me know what you did in the comments below. Did you Netflix and chill? Clean the house? Go to the cinema every day? I can’t wait to read all about it.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min prisoner squats, 1 min walking lunges, 1 min jumping jacks/star jumps 1 min- Push/press ups on a counter or wall 1 min- Squats 30 sec each direction- Small arm circles 1 min- Calf raises 1 min- Plank with hips twisting 1 min- Hip raises – lay on back with knees bent. Raises hips to create a straight line from knees to shoulders. Drop hips 2-3 cm. Squeeze bum and raise up 1 min- Plank with feet jumping together and apart 1 min each leg- Lunges out to the side 1 min- Skip rope (or pretend by jumping up and down) 1 min- Reverse lunge with lateral raise 1 min- Crab tricep dips
My husband is a cyclist. I used to tried to keep up with him but he always seemed bored on our rides. We are debating about investing in an electric bike so I can keep up. In the meantime, here are a few exercises to help cyclists (myself included) improve their abilities on the bike. You will need an exercise band for this workout. Dumbbells and a spot to perform box jumps would be handy too.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min mountain climbers, 1 min plank, 1 min burpees 1 min- Squat jumps (plyometrics to help train muscles for speed and power on attacks and switchbacks) 1 min- Overhead press at an angle- Bend forward at the waist with slight bend in knee. Use an exercise band attached to something stable behind you. Bring hands from sides of shoulders above head so that they touch each other (in the same plane as head). Return to starting position (strengthens shoulders and back) 30 sec each side- Side plank (develop your core so you can ride ‘no hands’) 1 min- Bear walk 1 min- Supermans 1 min- Bicycle ab exercises- slow and controlled with deliberate twists 1 min- Calf raises (helps with pedal stroke) 1 min each leg- Pistol squats (one-legged squat with a greater range of motion. You can build up to this) 1 min-Deadlift with dumbbells, barbells, or even exercise band ( to build up your glutes and hamstrings) 1 min- Box jumps- if you don’t have a box, stable step, or bench, just do jump squats again 1 min- Shoulder shrugs- holding weights or using exercise band
If you have an exercise that has helped your cycling performance, leave a comment below and let me know. Happy cycling!
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