Biker chicken workout

As I said, emphasis is on posterior chain, dynamic effort. This isn't in any particular order, I'm just getting ideas out.

Assisted pull ups
Back extension
V-rows
Bent over single arm rows with rotation
Ball jack knives
Medicine ball rotation
Hip rotation
Wood choppers
Reverse wood choppers
Delt press, lateral and posterior
Pullovers
Walkouts

Hmm hmm hmm. Delts definitely need to be in there because the upper traps tend to overdevelop, so they need to be balanced out. Some abs need to be in there also, as their role in the body is to supportand stabilize the back, but there needs to be plentiful oblique work, too. After Ll, on a bike, you're constantly fighting the wind (abs) but also using your body to stabilize the bike itself (obliques). Back, obviously, needs to be strong because you're fighting th wind pulling against you at all times. Lower back for seated support. Hmmmm....

Back:
Assisted pull ups
Back extension
V-rows
Bent over single arm rows with rotation

Abs:
Ball jack knives
Walkouts
Pullovers (kinda, among many things)

Obliques:
Medicine ball rotation
Hip rotation
Wood choppers

Delt presses

...I must think.