Workout of the Week
February 21th, 2018
This workout is designed to be your mid-ski season workout. With your knees and hip flexors being repetitively taxed by downhill and/or backcountry skiing, we need to keep your posterior chain active, strong, and mobile enough to handle the weeks ahead. Also, you may have been compensating with your stronger side, so I’ve incorporated an anti rotational single leg exercise to make sure your trunk and legs are properly connected through a stable core musculature.
The workout begins…
with a combination of two barbell movements (Deadlifts and Rows) and a broad jump. Typically, the row will be the limiting factor as far a weight goes, so only load to that movement. This weight shouldn’t get above 30-40% of your 1RM deadlift, so start light. The RDL (Romanian Deadlift) is one heck of a hamstring exercise that will challenge your mobility and activation. Once you get to the bottom of the RDL, make sure you’re in a perfect position with a flat back and braced core. With those prerequisites in check complete the row. Return to the upright position once you’ve completed the row, then repeat twice more. The broad jumps should have a quiet landing and in a athletic squat position.
to our rear foot elevated split squat with band anti rotation. This one is going to require concentration to execute correctly because you have an external force trying to pull you off balance. This type of exercise can translate to being able to maintain a more stable upper body and core while moving your legs, you know, like when you ski and stuff.
- Tie the band to a stable surface at shoulder height or you can have a buddy hold it for you (at their mercy!).
- Place your foot in the elevated position then grab the band.
- You’ll need enough resistance to feel it pulling your wrists through your shoulder and activating the same side of your body it’s pulling from
- Make sure your arms are extended at your chest level.
Maintain an upright, neutral spine as you descend into the split squat and return to the top. This exercise will rock your obliques, transverse abdominis (built in weight belt), and QL.
Next is your workload…
The 12 min EMOM is going to be your explosive work capacity portion. Really focus on breathing well during your rest portion to maximize recovery between these explosive bouts. Keep your form as crisp as you can throughout the rounds.
You’ll finish up with a few durability exercises to polish up your core endurance, hamstring flexibility and stretch out your lower back. Perform the SL lower on your back with both leg pointed straight up to the ceiling. Support with your hands if you need to. Lower one leg while keeping your spine neutral then raise it back up and repeat with the other leg.
20x walking lunge w/ twist over front knee
10x push ups
20x KB swing
Then grab a naked barbell for:
6x Bent Row
6x Hang Cleans
6x Push Press
6x Back Squat
6x Push ups
3 x RDL + Bent Row
4 x Broad Jumps
6ea x Rear foot elevated split squat with band anti rotation
8 x Pull ups
12 min EMOM
- 10 x Lateral hippity
- 5 x Burpees NO PUSH UP
- 10 x Jump squats
- 10 x Shuttle sprints
10x Hollow rocks
10 ea x George
20sec Child’s pose