In this instructional video, the presenter introduces the R3 Reset Method designed to help cyclists over 30 alleviate knee and lower‑back pain and improve performance. The method is broken into three phases: (1) reset gut, metabolism, and inflammation to accelerate healing; (2) reset muscular imbalances using a broomstick squat assessment that identifies hip, knee, and shoulder deviations and informs a personalized program; (3) reset recovery systems to enable faster training adaptations. The bulk of the video demonstrates a series of mobility and strengthening drills that address common cycling issues: hip‑flexor lunge stretches (with foam‑roller support), single‑leg downward‑dog calf raises for ankle mobility, upper‑body “open‑book” and foam‑roll “angel” movements to open the chest, SI joint, and shoulders, and activation drills such as Y‑raises and a “handcuff” exercise to engage posterior shoulder muscles. The presenter emphasizes why each drill matters for cyclists (tight hip flexors, locked ankle position in clip‑in shoes, limited upper‑body mobility, under‑active glutes and hamstrings). Viewers are invited to request a personalized R3 assessment by typing “R3” in the comments.
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If you're dealing with knee pain and lower back pain while you're riding your bike, that's going to stop you from actually pushing yourself. That's one of the most frustrating things ever. In this video, we're going to use our R3 Method to show you how to reset your body. If you're frustrated because you can't train hard or train like you used to, this video is going to show you everything that we do in our R3 Reset Method. So step 1 with the R3 Reset Method is reset the gut and metabolism and the inflammation in your gut. When you do that, you can heal faster. Step 2 is reset muscular imbalances. Now at Reset U, we do a little thing called a broomstick squat test, which is like a biomechanics assessment. You just squat each side with the broom above your head, and if you lean forward or if you twist your hips or if you move your shoulders a certain way, we see that and we create a program around your body specific to it to reset your muscular imbalances. Step 3 is reset recovery systems, literally focusing on how to recover faster so you can train harder. Now let's go focus on what we would do for most people, because I've never seen you move. I've never seen you on an assessment. If you want assessment, we have something for that later. But since I've never seen you move, we're going to do what works for most cyclists. When you're riding a bike, you're hunched over and your hip flexors are shortened and tight. So we want to stretch out those hip flexors and your quads. The first stretch we want to do to open everything up is this hip flexor lunge stretch. You're just going to rock back and forth. 5 to 10 times each side, making sure your foam roller is there for stability. Now, a lot of people don't want to do it. They just want to prove that they can do this without the foam roller. So can I. But if you can use the foam roller for balance, then you don't have to use your muscles to balance. Your body can release itself better and you actually get a better stretch. Once that's released, we have to focus on the ankle and the calf. The calf and ankle, when you're stuck in those Those, uh, clip-in shoes— I almost said stirrups, not— it's not a horse. The clip-in shoes, your ankle's in a locked position, you're constantly putting force through it. So we want to make sure that that is loose too. I like to do a single leg downward dog calf raise and stretch. Now you're doing the calf raise and stretch portion because you want to release the nervous system. So we're going to flex our calf and then hold it for like 3 to 5 seconds, then release it. It'll look like this. And go up, flex your calf, hold, 3, 2, 1, and then stretch it to the floor. If yours doesn't go all the way to the floor, it's okay. Most people have trash ankle mobility anyways. We just wanna make sure that while your body is hot, lubed up, and warm, we can get it to be flexible. It's one of the most important things. Obviously, you're gonna do both sides. And then we're going to focus on mobilizing your upper body. Now, on a cycle, you're not doing any of this. Everything is in tight. Your chest, your shoulders are all activated. Your core is activated a little bit, and the front of your, your muscles are activated. There's no way around it. We have to open that up. So what we're going to do, one of my favorite moves is called an open book. So I'm going to squeeze the foam roller. In between my thighs like so, put my bottom hand on top of my top leg, put my arm out, and I'm going to open away. You should feel a nice stretch in your SI joint and in your chest. And you would want to do this 3 to 5 times each side. And then we're going to move on to one of my favorites, this foam roll angel. If you follow our videos, you've probably seen this like a million times. It's one of the best things you can do for mobilizing your upper body. You're just going to act like you're a snow angel on top of the roller, opening up your chest and your shoulders. It should feel really, really, really, really good. Once everything is loosened up, then the next task is to strengthen. So we're going to lightly activate our glutes and hamstrings. Those are muscles that don't fire that much. in a cycle, especially the glutes. The hamstrings do when you're pulling on those pedals, but the glutes don't fire as much. So you're really going to focus on pushing through your heel and pulling yourself up through the glute. I'm doing the Y to open up my chest, my hip flexors more. So we get more chest open, more hip flexors open, which should really help you from that position. Lastly, we're going to strengthen with a handcuff drill. I got to put my head down for this one. You're gonna interlace your fingers behind your head, jam your forehead into the ground. I'm not gonna do that for the purpose of the video so you can still hear me. You're gonna lift your elbows up, squeeze the muscles in your traps, come out. Once you get to 90 degrees, you're gonna flip your hands and go back around the backside. Then lift your elbows again, come back around, flip, and then back to the front. You need to do at least 3 to 5 of these for it to be enough to activate the back of those shoulders and keep correcting your posture. Now that should work for most people that ride a bike, but if you want something more specific, more catered to you on an individual level, and when you do a broomstick squat test like this at home, it doesn't look like mine. You're leaning forward or you're shifting one way or your knees hurt or your lower back hurts. Let me just recommend an individual assessment and get our R3 Reset Method for yourself. To do that, type R3 below and we'll get you started.
