- 1). Perform the seated flat core movement. Sit flat on the stationary bicycle and place your hands at position one (in the center of the handles) or position two (inside the upward curve of the handlebars). Ride at a cadence of 80 to 110 revolutions per minute (rpm).
- 2). Do the standing flat core movement. Stand flat on the stationary bicycle and place your hands at position two, which is inside the upward curve of the handlebars. Continue to ride at a pace of 80 to 110 rpm.
- 3). Alternate between the seated flat and standing flat core movements in rapid succession to perform jumps. Keep your hands at position two and continue to ride at a cadence of 80 to 110 rpm.
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