hey I'm dr. Sam a physical therapist here with REI co-op and with the help of
Anna who's gonna demonstrate some exercises for us we're gonna run through
cross-training for skiing because we want to help you prevent injury and feel
strong on the mountain for skiing the list of exercises we'll do our walking
lunge with rotation hip roll lunge squat lateral ski jump chop lift
bridge with adductor squeeze hip o'clock during this video we'll do a quick demo
of each exercise and lay out a basic training plan for you remember you might
want to consult a doctor or physical therapist before you start any of these
exercises walking lunge with rotation just to get warmed up
just to remember as you're doing the walking lunge to keep everything in the
nice alignment from your hip to your toes and trying to stay nice and tall as
you rotate through ideally you want to be able to go about ten spaces out and
ten spaces back one way to modify this if you're short on space is just like
Anna taking a couple steps at a time or not going as deep into that lunge hip
roll
so we really want to prep those hips before we get started on some of these
other more intense exercises and the hips are going to be important to really
control the way that that knees moving and preventing all of this diving in so
really trying to get that full rotation shooting for 15 reps each side going
through that one time if that feels a little too hard you can put your back
foot down and turn that way really still feeling that work happening in that hip
or grab onto something nearby you may be a countertop or a chair to stabilize
yourself and just using the chair as much as you need it lunge squat to build
some power
so if you can you're gonna shoot for doing 15 each leg and running through
one set of that before moving on to the next exercise some easy things that you
can do to modify it are not going as deep into that squat or as deep into
that lunge maybe just putting your foot back behind you and coming back up to
the start position lateral ski jump to also work on some power with balance
since this is such a dynamic movement you want to make sure that when you're
landing it's nice and soft and you're not wobbling there so that we're really
working on that power through our hips and our quads shooting for jumping 15
times to each side going through that once before we move on to the next
exercise ways that you can make this harder are
jumping farther to each side or as Anna's gonna show here really sinking
down into it good and then you can make it easier by
simply stepping to the side and working on balance that way chop
with the chop it's gonna be important to remember to keep those arms nice and
straight and think about turning through the torso here and is doing a great job
of really letting her ABS do the work and moving that resistance you want to
shoot for a medium resistance band trying to do 15 repetitions each side
for one set some easy ways to modify it are moving away from that point of
anchor and really making that band tighter or you can move closer to your
point of anchor and make that band a little bit lighter lift as you do the
lift remember just really turn through your trunk and not your arms to minimize
the loading on your shoulders and then as you come through really extending on
your toe to work on that glute versus arching through your back and is only
gonna do a few for us but try to do 15 each side for one set and then to make
it a little bit harder you can of course move away from your anchor point to make
that band tighter or you can move towards it and make it a little bit
lighter shoot for a band that's about medium resistance bridge with adductor
squeeze
with the bridge you want to make sure that you're really focusing on squeezing
through those glutes to lift you rather than over arching your back you can do
that by just hold so tucking that belly button keeping you back nice and
straight Anna here is going to be using a blanket if you've got a towel that you
can roll up or a yoga block that's great as you lift you're giving that a firm
squeeze to really work on those inner muscles of your thigh try to do 20 and
make sure to breathe throughout the motion to make it harder you can go to a
single leg version while still maintaining that squeeze to that blanket
to make it easier go ahead and remove that blanket and try a traditional
bridge hip Klopp to work on some balance
as you work through the hip clock some things to remember are trying to not let
that knee wobble and then as you take it into different directions like Anna is
here not letting your weight shift over ideally you'd run through this about
four or five times on each leg for one set and making sure as Anna's doing
coming up to a nice tall position between each movement to make it a
little bit easier try not to go out as far and really focus on that balance
part of it and then to make it harder go ahead and see if you can squat deeper
into each position
all right so now that you've gone through a full set of those exercises
take a little break maybe a couple of minutes and see if you can run through
those again two to three more times if you're able to try to get this in two to
three times a week alternating that with some cardio or
taking a full day of rest and when the seasons approaching try to start six to
eight weeks beforehand here's a reminder of the exercise list again with the
number of suggested repetitions nice work
hope see you out there on the slopes and don't forget to check out the other
content for skiing