Content Outline
Dynamic Warm-up (F.A.S.T.)
- Forward Lunge and Hamstring Sweep: This movement combines a forward lunge with an overhead reach and a subsequent hamstring stretch.
- Side Lunge and Side Body Stretch: A lateral movement pairs a side lunge with an overhead reach to stretch the inner thigh and side of the torso.
- Rotational T-Stance: This sequence moves from a closed, forward-fold position to an open, rotated stance to improve hip and spinal mobility.
Core and Strength Circuit
- Olve (Bird Dog): This exercise involves extending the opposite arm and leg from a tabletop position to challenge core stability. The second round adds a balance challenge by lifting the toes of the supporting leg.
- Prone Ws: Lying on the stomach, this movement strengthens the upper back by lifting the arms into a “W” shape by squeezing the shoulder blades. The second round progresses to include T, Y, and A arm positions.
- Tobin Dead Bug: A dead bug variation that creates abdominal tension by pressing the hands against the inside of the knees while extending the opposite leg. The second round changes the hand position to the outside of the knees.
- Scap Push-up: From a high plank position, this exercise isolates the shoulder blades to improve stability. The second round adds a full push-up to the sequence.
- Single-leg Deadlift: A hip-hinge movement performed on one leg, with the other leg back for balance, to activate the glutes and hamstrings. The second round progresses to a full single-leg deadlift without the supporting foot.
Ski Imitation Drills
- Diagonal Stride Simulation: This drill improves balance by mimicking the classic diagonal stride motion while standing on one leg.
- Kick Double Pole Simulation: This drill challenges stability by mimicking the classic double pole motion while standing on one leg.
- Forward and Backward Lunge: This sequence combines a forward lunge and a backward lunge with a high knee drive to challenge coordination and weight transfer.
