Hey skiers & snowboarders! Kelly here from MADventures. This is the first installment of our Ski & Snowboard Training Camp, which will get in you great shape to hit the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on our Core Circuit, which combines four different exercises to target every aspect of your core from your obliques to your low back. Do 10 reps of each exercise with 3-4 rounds.
Balance on your butt with your feet held in the air and your arms above your head. Rotate back until your back is touching the ground, then roll back forward and hold without letting your feet touch the ground.
Low back extension
Lay on your stomach with your arms folded in front of you and legs extended. With a tight core, arch your back and lift your shoulders and arms off the ground along with your legs down to your waist.
Weighted sit up
Hold a plate weight or barbells above your head that are anywhere between 10 and 35 pounds in weight with your back on the ground. Tighten your core and push up until your back is straight in line with your shoulders and the weight is directly overhead. Keep your feet on the ground and lower back down slowly.
Up With a Twist
This is a great rotational exercise in which you sit up and rotate to one side or the other, leading with your arms and hands. If you have tight hip flexors you'll likely be keeping your feet on the ground but if not, keep your feet in the air. Be sure to look where you rotate with this one.