I'm Jeremy Shore for Livestrong.com, and these are calisthenics for cycling. Todd Harriot, pro cycling coach from Harriot's Sports Performance recommends these practical and transferable exercises that can be performed year round to improve stability, power transfer and coordination while strengthening the commonly weak posterior chain of cyclists. Let me show you these three great moves. Our first exercise is a great version of the Spider-man Crawl that will build coordination and stability. Come on your hands and knees, hands directly below the shoulders, knees right below the hips, lift the knees slightly off the ground and from here we're going to crawl forward with the opposite hand and opposite knee, coming forward, alternating sides. When you get to the end, reverse the movement to really make it challenging. Next we'll perform side squats, get into an A frame stance with wide legs, from here hinging at the hips, pushing the hips back, keeping the chest up, going to drop down, keeping our shoulder, knee and foot in line, loading that right hip returning to the starting position, alternating sides, dropping into the left hip, pushing the hips back, keeping that good alignment, chest up, abs in, neutral arch in the low back, return to the starting position. Speed this up a little bit, pausing at the bottom for one to two seconds and switching sides. And then we'll finish with a set of wall slides. To perform the wall slide, back up to a wall with your heels about three or four inches away from the wall, your glutes are touching, your back is touching and then your forearms and the backs of your hands are touching along with your head, okay. To perform the wall slide, back up to a wall with feet hip to shoulder-width apart and about three to four inches away from the wall, position your butt against the wall, your shoulders, your forearms, the backs of your hands and then your head are all in contact with the wall. Make sure to not excessively arch your lower back but tuck the glutes, maintaining that neutral position. From there, maintaining contact we're going to press straight up overhead, maintaining that constant contact with the wall as far as you can reach and then pull the elbows back down along the sides making sure not to shrug your shoulders as you slide the arms up, making sure to keep your hips tucked, core tight. Perform eight to twelve repetitions of the wall slide. I'm Jeremy Shore for Livestrong.com, and this has been calisthenics for cycling.