At this point, I think everyone knows that having a strong core is critical for optimal skiing performance. What exactly defines your “core”? Many think the “core” refer to just the muscles around the mid-section (rectus abdominus, etc…), however, the major muscles of the core reside in the area of your belly, the mid and lower back and peripherally including the hips (some physiologists include the shoulders and even the neck). Below are three great exercises to strengthen this area and help you move more powerfully and efficiently on the slopes. Add this 20-minute routine to your weekly workout to help strengthen this area and to help you move more powerfully and efficiently on the slopes
NOTE
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Daily Fix
Perform the Activity Priming™ warm-up series before beginning this exercise. Band-Torso Rotation: 3 sets x 12-15 repetitions x moderate to heavy intensity x moderate tempo
*30 second rest interval between sets Band-Low to High: 3 sets x 8-12 repetitions x moderate to heavy intensity x moderate tempo
*45 second rest interval between sets Fit Ball Hip Extension: 3 sets x 8-10 repetitions x moderate to heavy intensity x moderate tempo
*30 second rest interval between sets FAQ What does Moderate to Heavy Intensity Mean? For Strength Work a moderate to heavy intensity is where you are using a load or weight where you can easily get 1 or 2 more repetitions at the end of a set. You might be using 80-90% of your maximum for that weight. What Does Moderate Tempo Refer to? For strength work a moderate tempo is defined as one where you would be moving the weight in a controlled fashion lowering the weight in two seconds and pushing the weight back up in two seconds. Feel free to drop me a line if you have any questions. Stay Fit Skiing!
Andrew Hooge, CSCS, CES
ahooge@fitskiing.com
www.fitskiing.com
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