Duration: 20 minutes
Cycling is powerful but one-dimensional: it hammers the quads while the glutes and hamstrings do relatively little, it never trains the top of hip extension, and it asks for no side-to-side control. That imbalance sits behind a lot of cyclists' knee and lower-back niggles, and closing it also makes you a stronger rider, since off-the-bike strength work is well shown to improve cycling economy and sprint power.
So this routine leans deliberately into what the bike neglects: the Bulgarian split squat and step-up build single-leg strength and balance, the hip thrust trains the glutes through the full hip extension a pedal stroke never reaches, and the single-leg good morning wakes up the hamstrings and the hip hinge.
Start with the variant of each exercise you can control well, and let Calistree add load as you get stronger.