Proprioception and/or Kinesthesia (the bodies awareness of the space around it and how it moves within that space) is an important component in any sport, especially skiing. By improving your proprioception and/or kinesthetic awareness you can decrease your risk for injury and increase your stability on steeper and more variable terrain. Perform the following three exercises back to back with little to no break; rest for 30 to 60 seconds and then repeat the circuit. Don’t worry if you have trouble balancing the first few repetitions…your skill will improve as your proprioceptors “kick in”. NOTE This web site does not provide medical advice and does not direct that you undertake any specific exercise or fitness regimen. You must consent to the Terms of Use Policy and consult a physician before undertaking any activity described in this web site. Daily Fix Perform the Activity Priming™ warm-up series before beginning this workout. A1: Balance and Reach: Bodyweight x 8-10 repetitions each side x moderate tempo A2: Medicine Ball Rotational Pike on BOSU: Moderate Intensity (load) x 12-15 repetitions x fast tempo A3: Four Square Plyometric: Bodyweight x 8-10 repetitions x fast tempo Repeat 4-5 times with 30-60 second rest intervals in between tri-sets. FAQ What do A1, A2 A3 mean? A1, A2 and A3 denote a tri-set. A tri-set is where you perform three exercises back to back with little to no rest in between sets. What does Moderate Intensity Mean? For Strength Work a moderate intensity is where you are using a load or weight where you can easily get 3 to 5 more repetitions at the end of a set. You might be using 60-70% of your maximum for that weight. What Do Moderate and Fast 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. A fast tempo is where you move the weight quickly lowering the weight in one second and pushing the weight back up in one second. Keep in mind a fast tempo is still controlled it is just quicker (not explosive). 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 Get your own customized workout at My SkiCoach