Today we focused more on power, core and flexibility. We warmed up with burpees, swings and sit-ups with a plate. Burpees and swings involve a ton of power and core work. The sit-ups involve basic core strength. The ability to be able to not use your upper body and really use your core lower body to project the weight. We then did seven stations with a mix of core, agility and power. Then we did an exercise that I have been doing lately that I feel really helps for skiing and snowboarding because it gets the lateral movement and the upward force that you need to be able to generate on the hill. We ended with 15 minutes of Yoga to losen up the muscles that worked really hard during the workout. I think flexibility is very important in skiing, because you need to be able to bend certain ways if you take a crash.
Warmp-up: 10 to 1 start with 10 of everything and then go all the way through until you get to one. Should take about 10 min
Sit-ups with weight
Stations 1 min 30 sec
a. crawl with 10-15lbs
b. bosu balance
c. transfer hands to feet with stability ball
d. ball throw catch on first bounce 20lb ball
e. dot drill
f. side crunch
g. squat jumps
Touch/ jump /touch- do that and then two shuffles then back the other way. staying in good squat form. Then hold in tuck for 20 secs then 20 sec rest. 6 rounds.
15 minutes of Yoga or stretching