Fernando Faioli claro irmão 11974632524 abração!

Crunchhe pistols are one leg squats. Do it holding a handle bar, preferable those ones that spins. This exercise is excellent for balance and strength at curves.

@@Raphafaum Thanks for sharing, I started doing these one leg pistol squats and it revealed just how weak I was in my left leg. Been a few weeks and its already making my riding more stable for longer at higher speeds.

Pistol with handlebar is the one leg squat spinning the handlebar.

FreeRider Channel is my friend, that will help a lot

You're right mi friend, I would include jump squats, weighted squats, box jump, although those pistols and unilateral stiff with the handle bar are killers for the legs, I quit demanding for the body stability system. Those mountain climber on the slide board also burn your quads a lot. But yes, add some squats and jumps to this workout and split it in two sessions and you're gonna a have a quick and efficient MX workout. Thanks for the comment mi friend!

meu irmão me desculpa a demora em responder, não tinha visto! É claro que pode! Inclusive espero que já tenha postado kkkk um forte abraço!