Getting Pumped for the Ski Season
If you are motivated by feeling strong, preventing injury or being the best you can be, this routine will definitely help you show up your friends and relatives on the slopes this winter season.
I have chosen the Bosu for some of the exercises because it challenges balance at the same time as working muscles. If you do not have one, you can use a box or bench instead which will make it easier, or a wobble board which will make it harder.
Please note that exercise should never hurt, you should always be able to talk when exercising, and if you are new to exercise you should consult a doctor before embarking on an exercise program.
Start with a warm up or range of motion routine. Perform each of the following exercises for 30-60 seconds and then continue onto the next exercise immediately to work your cardiovascular system as well.
1. Bosu jump squats. Start by standing straight with your hands at your head. Bend your knees and hips as you bring your elbows to your knees or as low as you can comfortably go. Jump up from this position and repeat until fatigued.
2. Biceps curl lunge to step up. Start with your front foot on the Bosu, both knees and arms bent. Step up and straighten your legs and arms. Step back into start position. Do as many as you can in 30-60 seconds, then switch legs and do the same number of repetitions on the other side. Start with 5lb/arm to simulate ski poles.
3. Incline row. Starting with hips on a ball and feet on the wall, hold your body at a 45-degree angle and your arms perpendicular to the floor. Lift your elbows up behind you for 30-60 seconds. Start with 5lb/arm and increase weight as tolerated.
4. Bosu squat with medicine ball twist. Flip your Bosu so the flat side is up. Bend into a squat position on the Bosu, keeping your chest up. Hold medicine ball or weight (5lb to start) straight in front of you so your arms stay parallel to the floor as you twist left to right.
5. Bosu push up. Place your hands on the flat side of the Bosu and bend and straighten your arms. Keep your back flat, but if you have any discomfort, lift your hips or drop to your knees.
6. Hamstring roll in. On your back with your knees on top of a ball. Lift your hips and roll the ball in and out for 30-60 seconds.
Repeat this list two to three times, two to three times weekly and follow with a stretch. If you need more of a challenge you can up your weights or time per exercise. If you have specific injuries, now is the time to get a program specific to your needs to avoid being held back this winter.