Monday, November 27, 2017

Resilient Skiers

Hey, Here are 8 of the 16 exercises that Twila demonstrated for us and a couple of weeks ago (we have another session on Wednesday, November 29th at Windsor Park 6:30 to 8:00)

Here is the full program.  Exercises are in sets of 4 different exercises.  The goal is to do with 2 rotations through each set of 4 exercises (and then move to the next set of 4).  Start with 3 to 4 reps of each exercise and then build to 8 to 12 reps.

Consider starting with the 8 exercises in the video and then after 3 or 4 weeks, add in three or four more exercises ... building until you can do all 16 different exercises.

These could be done twice a week.  Or, to save some time, but still get a good range of work, once per week for the full set of 16 exercises and once per week for just 8 of the 16 exercises.

Downtown Nordic Strength Session #1

Alternating dead bug
Front plank alternating reaches
Side hip raises
Foam roller mountain climbers

1-leg hip bridge
Dirty dogs
Hip bridge with alternating knee extension
Push ups

Stability ball shoulder trio
1-leg 3 point touches (aka “3 point stride pattern”)
TRX, bench or plank rows
Goblet front squat

1/2 side plank leg lifts
Alternating plank up downs
Clock lunges (12/3/6)
Foam roller 1-arm fly