Shape Up 3: Challenge Yourself

Five Basic Exercises Ramped Up To High Intensity Levels.

[Editor note: This is the third and final in our series of preparation exercises for senior skiers from Rick Silverman, physical therapist and certified strength and conditioning specialist. We started with basic hip and leg exercises (Oct 25), raised the intensity of those (Nov. 7) and now present a more challenging level of those same exercises.  As you can see, these are clearly a step up in intensity. Use these to extend your exercise program.  If you haven’t been limbering up so far this season, don’t start here.  Seriously.  These are challenging.  As always, if you have any issues, complications or questions, consult your medical advisor before beginning.]

 Quad Squat Jump

Last time, we introduced the Static Quad Wall Sit.  In this one, we get dynamic. Use a small exercise ball or a light weight. Squat down, jump up.  Repeat.  Try doing this for 20 seconds on, 10 seconds off for two minutes.

Leg Raise Sitting Up

The key is straight leg and toe pointing up.  Support yourself on your hands.  A variation is to point your toe inward on the way up and outward on the way down.  And vice versa.  Don’t let your heel touch.

Dynamic Lunges

Rick has been a Telemark skier for 25 years.  He said this move imitates the same leg motion used in making Tele turns.

Hamstring Bridge

Keep the ball rolling in and out.  Use a chair with rollers.  Watch your lower back on this one.

Inner Thigh Lift

In previous articles, we showed you how to work your glutes and outer hip flexors.  Here’s one to use for the inner thigh.  You might want to rotate through all three exercises in your work out.

A huge thanks to Rick Silverman for showing us how to ramp up for the snow sports season.  If you don’t have a regular exercise work out habit, consider starting with our first series of exercises here.  But, please, don’t start the season without some physical preparation.