The cool-down is equally as important, especially if you’ve felt a twinge in your spine during the workout. Arnot suggests a light walk or cycle to help get the blood moving, clearing any toxins from damaged tissue, as well as supply oxygen and antioxidants to any damaged sites. A good sports massage or bath with Epsom salts can help your muscles relax.

Finally, Castle-Mason warns against over-training. And, if you do feel yourself seizing up, make sure to foam roll your glutes, hip flexors, adductors, IT band, and calves to ensure these muscles don’t get overly tight and knotted up, limiting movement.

Other than that, keep pushing, focus on posture and weight distribution, and you’ll nail it in no time. It’s just about putting in the leg work.