Today's workout focuses on two separate exercises that will help improve your overall skiing performance. The barbell deadlift is a great exercise that focuses on working the entire body, especially the posterior chain. These muscles will help improve your stability on the slopes. The barbell rollout exercise improves overall core strength and focuses on the rectus abdominus (six-pack), hip flexors and lower and mid-back muscles. These muscles will also help in improving your stability when making tracks.
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 Fixâ„¢ Perform the
Activity Primingâ„¢ warm-up series before beginning this workout.
A1: Barbell Deadlift: 5 sets x 6-8 repetitions x moderate to heavy intensity (load) x moderate tempo
A2: Barbell Rollout: 5 sets x 8-10 repetitions x bodyweight x moderate tempo
*Rest: 45-60 seconds between supersets FAQ What do A1, A2 mean? A1 and A2 denote a superset. A superset is where you perform two exercises back to back with little to no rest in between sets. For example perform the barbell deadlift and then immediately follow it with the barbell rollout. Rest for 30-60 seconds and then repeat 4 more times.
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
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