What’s really holding you back on the bike? 89% of cyclists struggle with it—without even knowing.

The answer might surprise you.

The Key to Ride Pain Free

Bottom line, you can spend $1000s on a bike and all the right gear, but if your muscles are imbalanced, you will never reach your full potential on the bike. In fact,  you are at risk of injury, if not riding with pain already. Targeted dynamic movement, strengthening and stretching have been proven to eliminate knee and back pain, accelerate recovery, restore a healthy range of motion and increase power. 

 

Fix the Root of the Issue

  • Eliminate knee, hip, and lower back pain 
  • Correct lower crossed syndrome and pelvic tilt
  • Restore a healthy range of motion
  • Increase power and efficiency
  • Enjoy riding your bike for years to come! 

You’ll Continue To Suffer In The Saddle If You Don’t Know About The Hidden Culprit: Lower Back Lockdown

Most riders don’t bring it up, but almost every rider feels it sooner or later. 

That stubborn tightness, the dull ache after a ride, the stiffness that makes it harder to push power through the pedals. 

It’s called Lower Back Lockdown—and it’s what happens when your core and hip muscles get stuck in a shortened, imbalanced position.

Think about your day off the bike…

Hours spent sitting at a desk or driving in the car put your hips and spine into a flexed position. 

Then you get on the bike… and repeat that same posture for miles. Over time, your body adapts—not in a good way. The muscles in your hips and lower back tighten, your pelvis tilts forward, and your lower spine takes the hit.

The warning signs are hard to miss:

❌ Tight hamstrings

❌ Locked-up hips

❌ Sore quads on and off the bike

❌ Achy knees

❌ Stiff lower back

At the center of Lower Back Lockdown is one key muscle you’ve probably never heard of.

It's a deep muscle called the psoas—the connector between your lower body and your upper body. It powers every key movement on the bike—from driving each pedal stroke to holding your position in the saddle.

When the psoas locks up, your pelvis shifts, your back curves, and your core weakens. That’s Lower Back Lockdown in action—and if you don’t address it, the pain will only keep showing up ride after ride.

The Root of the Problem & How to Fix It

An anterior pelvic tilt is one of the clearest signs a cyclist has Lower Back Lockdown. 

When the front of your pelvis tips forward, your lower spine arches more than it should, your glutes switch off, and your core loses stability.

The result? A chain reaction of tightness, weakness, and pain.

On the bike, this posture robs you of power and efficiency. Off the bike, it shows up as rounded shoulders, a stiff lower back, and constant fatigue in your hips and quads. And no matter how much you stretch randomly, the cycle keeps repeating—because the problem isn’t just tight muscles. It’s the order and balance of how you release and strengthen them.

How to Break Free from Lower Back Lockdown—Without Wasting Your Time

Escaping Lower Back Lockdown isn’t about random stretches or guesswork. To unlock the psoas and restore balance, the muscles need to be worked in the right order, with the right timing, and with the right intention. Targeting one muscle in isolation—or rushing the process—can actually make the problem worse.

That’s why so many riders give up when quick fixes don’t deliver. The truth is, releasing Lower Back Lockdown takes a smart, structured approach. But with the right plan, you’ll start to feel real changes within just a couple of weeks.

Even if you’ve tried some of the stretches before, doing them in the proper sequence and holding them for the correct duration makes all the difference. Our program is designed to systematically unlock the layers of tissue—muscle, fascia, and connective tissue—until even your joints can finally move the way they’re meant to.

We do this by retraining your body to:
✅ Restore a neutral pelvis so your spine stays supported
✅ Lengthen the deep hip flexors (especially the psoas) that drive the tilt
✅ Reactivate your glutes and core so they can stabilize every pedal stroke
✅ Rebuild flexibility through the hips, hamstrings, and lower back

TRY 7 DAYS FREE

Finally, a cycling-specific program that helps increase your flexibility for better on-bike comfort and performance.

You’re probably not a physiotherapist. Or an athletic therapist. Or a personal trainer.

But we are.

And we’re also cyclists—riders who know firsthand what it feels like to be stuck in Lower Back Lockdown. Like you, we struggled to make stretching and mobility a daily priority, even though we knew it was the key to breaking free.

Once we committed, everything changed:

✅ We could bend further and stay lower on the bike
✅ Aerodynamics improved, making every ride faster and more efficient
✅ We stopped eating the dust of other cyclists
✅ Pride came back as we rode longer, farther, and harder
✅ Fitness went up while injury risk went down
✅ And most importantly—we started enjoying the ride again

That’s why we combined our professional expertise and our love of cycling to create a program that keeps riders accountable, on track, and free from Lower Back Lockdown.

Like having a physiotherapist in your pocket 24/7— but a lot less expensive.

The key to fixing muscle imbalances is something we call “The Sequential Method” which is the order in which each exercise is done.

To lengthen your muscles properly, you need to stretch them in the right order. Concentrating on one muscle before the other can actually make those muscle imbalances worse, rather than better.

Even though you might know many of the stretches in our program, with our guided instructions, created by certified professionals, you never have to worry that:

  • You’re doing them in the wrong order
  • You’re doing them for the wrong amount of time
  • You’re doing too much
  • Or doing too little

Our unique sequential method targets the muscles prone to adaptive shortening for cyclists, especially the psoas, with daily routines to correctly and safely lengthen your muscles.

20 Minutes a Day >>> Ride Pain Free

We take all the unknowns out of your stretching & strength routine—and replace them with a program that will keep you on track.

And it’s all accessible to you 24/7 with easy-to-follow, no-nonsense routines that track your progress over time.

It’s as easy as:

  1. Click play
  2. Follow along
  3. You’re done!

Designed for cyclists. By cyclists.

Finally, a program built specifically for you to ride pain free.

DAILY STRETCHING & MOBILITY PROGRAM

Develops and maintains a healthy range of motion through a combination of static stretches and dynamic movements. 

What you get: 

  • A new video routine every single day
  • 15-20 minutes each
  • +30 extra routines for maintaining

STRENGTH PROGRAM

Corrects muscle imbalances and strengthens supporting muscles so you can ride pain free.

What you get:

  • 1 Month Beginner Program 
  • 3 Month Intermediate Program
  • 3 Month Advanced Program 
  • 3 Month Winter/Off Season Program
  • 2 Week Burner Routines (15-20 mintutes)

+ BONUS PROGRAMS!

Become a Dynamic Cyclist member today and we’ll also give you access to an additional 5 comprehensive programs + EXTRA content

Not only will you have access to a new stretching & mobility routine every single day of the year…

There are FIVE other complete programs included with your membership + new bonus content added weekly and monthly.

TRAINING PLANS

Improves overall cycling endurance, increases power and will help you master riding efficiency.

Average Training Time Per Week: 7 hours

Includes 4 programs:

  • Beginner - 8 weeks (56 routines)
  • Endurance - 8 weeks (42 routines)
  • Gran Fondo - 8 weeks (54 routines)
  • Master The Climb - 4 weeks (24 routines)

INJURY SPECIFIC PROGRAMMING

Addresses the most common injuries for cyclists through a combination of mobility and strength training.

Average Routine Duration: 20 minutes

Includes 6 programs:

  • Low Back (58 workout routines)
  • Knee (44 workout routines)
  • Pelvic Tilt (44 workout routines)
  • Hip (44 workout routines)
  • ITB (7 workout routines)
  • Foot (5 workout routines)

SKILLS COURSES

Helps you feel confident and strong on the bike by teaching you the skills you need to know with drills to help you improve and implement those skills.

Average Lesson Duration: 10 minutes

Includes 6 courses:

  • Climbing (7 videos)
  • Pedaling Technique & Cadence (8 videos, 3 drills)
  • Clipping In (3 videos, 1 drill)
  • Cornering (6 videos, 2 drills)
  • Stopping (5 videos, 3 drills)
  • Confidence on the Road (4 videos, 3 drills)

ROLL & RELEASE

Helps you release tension in your muscles and aids in a quicker recovery.

Average Duration Of Each Series: 20 minutes

Includes 2 programs:

  • The Foam Roller Series (9 exercises)
  • The Massage Ball Series (7 exercises)

BONUS PROGRAMMING

We’re constantly adding new things to our library. With your membership, you get access to all EXTRA BONUS content, including:

  • Pre-Ride Warm Up (1 routine)
  • Yoga For Cyclists (13 routines)
  • Long Form Recovery (2 routines)
  • Pilates For Cyclists (Ongoing live classes)

Access All Programs Anytime & Anywhere Using the Dynamic Cyclist Mobile App

Download the Dynamic Cyclist mobile app to easily follow along with routines and track your progress on your mobile device or tablet

☑️ Supported devices: iOS and Android

☑️ Download videos for offline viewing

☑️ Custom calendar feature - set up your own schedule and reminders

☑️ Star favourite classes so you can come back to them later

☑️ Filter video by length to easily find classes that fit into your schedule

☑️  Cast to your TV with one click

☑️ Search tool to quickly find what you're looking for

 

Download on The App Store

Get It On Google Play

For less than a dime a routine, you’ll get:

  • 1000+ video routines & lessons
  • 289 hours of training/guided content (and growing!)
  • 15-20 minute average routine length
  • 6 complete programs
  • + new content added weekly and monthly
  • available anytime and anywhere — access all programs using your phone, tablet, or computer

Impressive Improvements from Cyclists Around the World

Brad T.

Australia
(Member for 8 months)

 

Before:

❌ Couldn’t get low on the bike

❌ Tight hamstrings and hips
limited training sessions

 

After

✔️ Completed the Australian 3 Peaks Challenge (a 13 hour, 235km race
with 4,500m ascent)

✔️ Puts more hours into riding
and training

5 STARS!

"I had very tight quads and what was probably a lot of muscle imbalances in my legs and back caused by too much riding and not a lot of anything else. I've been using the programming pretty much daily and looking back, I've made a massive improvement in my level of flexibility. I recover faster, feel fitter, can last longer and as a result my mood is much better.” - Brad.

Anders F.

Norway
(Member for 2+ years)

 

Before:

❌ Back tightened up too quickly
for long rides

❌ Needed multiple recovery days
between rides

 

After:

✔️ Doesn’t feel discomfort on long rides
(+200 km)

✔️ Spends more time riding
than recovering

EASY TO STAY ON TRACK

“The best part is not having to worry whether I'm even doing the right thing! All I have to do is show up once a day and follow along, with the confidence that the stretching routine is designed by people who know what they're talking about, leaving me to focus my mental energy elsewhere!  But what I really love is how easy it is to do - crank up the iPad, roll out the mat, do what you are told for 20 minutes - job done.” - Anders.

Mark W.

United States
(Member for 1.5 years)

 

Before: 

❌ Couldn’t maintain a neutral spine
using the drops

❌ Knees hurt from
tight hamstrings

 

After:

✔️ Increased average speed
on daily ride

✔️ No stiffness in the mornings
or after rides

CONVENIENT

“If I have to think about this stuff, it won't happen. And if I have too many choices as to what to do, I will spend more time trying to decide than exercising. Instead, I can get up, launch the site, resume my course and follow along. The routines are engaging, the right length and not overly technical. They have been key to enabling me to incorporate stretching into my daily routine - and that is what has enabled me to keep on top of my performance.” - Mark

Take a 7 day test ride—for free.

Dynamic Cyclist is for you if you:

  • Suffer from weak/tight hamstrings, hip flexors, or quads...

  • Want to get rid of knee, hip and lower back pain...

  • Need to correct muscle imbalances and pelvic tilt...

  • Are tired of being held back by a limited range of motion...

  • Want to sit more comfortably on your bike...

  • Don’t have the time or expertise to create effective routines...

  • Aren’t sure what and how to stretch for better performance on your bike...

  • Need a structured program to hold you accountable...

  • Struggle to make stretching part of your daily routine...

  • Want to ENJOY riding your bike for years to come...

 

ABOUT DYNAMIC CYCLIST

Dynamic Cyclist began in 2017 with the creation of our daily stretching and mobility program. Our team has grown over the past 3 years as we have worked with our members to provide ongoing injury prevention and training specific for cyclists, as well as strength training and on the bike training plans. Our team is made up of a small group of athletic therapists, coaches, and weekend warriors who want to ride pain free!

Meet Stephanie - Certified Athletic Therapist, CAT(C)

Stephanie has a Bachelor in Physical Health and Education as well as a Bachelor in Applied Health Sciences. She's been a certified Athletic therapist for 6 years. Her deep understanding of the body and her ability to clearly explain things is what made her perfect fit for our team. 

Meet Alisha - Certified Personal Trainer and Group Fitness Instructor

Alisha is a Certified Personal Trainer and coach with Dynamic Cyclist. She works  with athletes in a variety of sports to build functional strength and stability. You'll see her leading you through the strength training routines as well as some of the mobility routines. 

Meet Cory - Dynamic Cyclist Coach

Cory has an Honors Bachelor Degree in Kinesiology and uses his extensive knowledge and experience to help his athletes understand the “why” behind training principles and techniques. He brings over 20 years of training experience to the team, and offers 1-on1 coaching to our members. 

Meet Jasper - Dynamic Cyclist Coach

Jasper has been one of Canada’s most reputable endurance athletes for the past two decades.  He brings over twenty five years of real life experience to the programs he creates and delivers them within a structure that is easy to understand and makes sense.

Frequently Asked Questions

Starting immediately after you sign up, you’ll be given access to ALL programming in your membership account. You can access it anytime on any device—your phone, laptop or computer through the Dynamic Cyclist website or by downloading the Kajabi content manager app. All you have to do is show up, click play, and follow along.

For the Stretching & Mobility Program, you will need:

  • A yoga mat
  • 2 yoga blocks (books work too!)
  • A pole (or broomstick)
  • A strap (or belt)
  • A foam roller
  • A massage or tennis ball

For the Strength Programs, you will need:

  • A set of dumbbells (2-15 lbs)
  • A set of mini bands
  • A bench (or something you can step up onto)

The Stretching & Mobility Program includes 12 months of content; however, there are 5 other programs ranging from a few days up to 3 months each. Plus there is new content added regularly so you will always be able to continue progressing and building on what you've already done.

100% Satisfaction Guarantee:
Cancel Anytime, No Questions Asked & No Cancellation Fees

Even if you forget to cancel or for whatever reason you don’t feel like every part of your body is performing better on the bike, simply send us an email and we’ll refund your last month’s payment right away, no questions asked.

Ride pain free.

Spend less time thinking about what to do—and more time in the saddle—using our unique sequential method for a better, faster, longer ride.

MOST POPULAR

ANNUAL

$97

PER YEAR

✔ Daily stretching & mobility routines

✔ 20 minute average routine length

✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills

 ✔ 289 hours of training/guided content

 ✔ Instant 24/7 access

 ✔ 100% money-back guarantee

✔ 7 Day FREE Trial

✔ No membership price increases—ever!

✔ 30% savings compared to monthly membership

Yes—I Want To Ride Pain Free!

Yes - I'LL SAVE BY GOING ANNUAL + FREE TRIAL

MONTHLY

$11.99

PER MONTH

✔ Daily stretching & mobility routines

✔ 20 minute average routine length

✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills

 âœ” 289 hours of training/guided content

 âœ” Instant 24/7 access

 âœ” 100% money-back guarantee

✔ 7 Day FREE Trial

✔ No membership price increases—ever!

 

Yes—I Want To Ride Pain Free!

Yes - I'LL JOIN MONTHLY + FREE TRIAL

After your trial, membership is either $11.99/month or $97/year. No contracts or cancellation fees. 

Close