Hi everyone! Thanks for all the birthday wishes! I had a great day with friends!! Is anyone else getting excited for ski season? It’s been so warm in Denver that it doesn’t even feel like November! Part of me is loving the warm weather, but the other half of me is hoping to get a lot of ski days in before January. I did a workout last week where a few of the exercises reminded me of Ski Team Dryland practices. Honestly, Ski team dryland was the death of me, I was a scrawny high schooler who didn’t like to exercise at all. I seriously had no muscle, so when I would do a circuit work out. I would be so pitifully sore that I wouldn’t work out for a long time. Oh how things have changed.
Even though it’s warm in Denver, I thought I should start getting my “Ski Legs” ready for the season. Here are a few exercises that will build your leg muscle strength and your core strength. These reps can be done 3-5 times a week, but they are short, so you may want to incorporate with another work out.
1. Squat Jumps x 20
2. Skaters x 20 total
3. Oblique twists x 20 total
4. Calf raises (on a bosu) x40, if you have a bosu, calf raises are more difficult that way!
5. Wall sits 3 x 30 seconds each
6. Bicycles x 40 total
- Squat jumps- Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can. As you land, gently bend your knees and sink back down into the squat position
- Skaters- start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Reverse direction by jumping to the right with your right leg. This completes one rep.
- Oblique twists- Stand with your feet together. Bring your arms to should height and touch your hands together in front of you. Keep your upper body facing forward the whole time. Jump up 3-4 inches off the ground and rotate your feet to the right. As soon as you land jump up again and rotate your feet to the left this time.
- Bicycle crunch- Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. Place your hands behind your head. Raise your legs so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. Now touch your left elbow to your right knee.
Soon enough, ski season will be upon us and I can’t wait!
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