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Dryland Workout#1: Ski-Specific Motions Component

Dryland Workout#1: Core Component Cycle through each of the following, spending 1 min on each … with no rest during the transitions 00 min-Front Plank 01 min-Left Side Plank 02 min-Right Side Plank 03 min-Supine Plank 04 min-Superman 05 min-Left Side Crunch 06 min-Right Side Crunch

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Dryland Workout#1: Ski-Specific Motions Component

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  1. Dryland Workout#1: Core Component Cycle through each of the following, spending 1 min on each … with no rest during the transitions 00 min-Front Plank 01 min-Left Side Plank 02 min-Right Side Plank 03 min-Supine Plank 04 min-Superman 05 min-Left Side Crunch 06 min-Right Side Crunch 07 min-Jelly Bellies 08 min-Push-Up Isometric 09 min-Back Bridge 10 min-Front Plank 11 min-Left Side Plank 12 min-Right Side Plank 13 min-Supine Plank 14 min-Superman 15 min-Left Side Crunch 16 min-Right Side Crunch 17 min-Jelly Bellies 18 min-Push-Up Isometric 19 min-Back Bridge Dryland Workout#1: Ski-Specific Motions Component 20 min total: only resting during return to start 00 min-Right Leg Balance 01 min-Left Leg Balance 02 min-Right Leg Classic Swing 03 min-Left Leg Classic Swing 04 min-Right Leg Classic Step/Hop 05 min-Left Leg Classic Step/Hop 06 min-Right Leg Skate Hop/Bound 07 min-Left Leg Skate Hop/bound 08 min-Classic Stride/Bound 09 min- 10 min- 11 min-{Right Single Leg Hop} 12 min-Skate Hop/Bound 13 min- 14 min- 15 min-{Left Single Leg Hop} 16 min-Left Leg Cross-Over 17 min-Right Leg Cross-Over 18 min-Free Standing Squats 19 min-

  2. DrylandWorkout#1: Core Component Cycle through each of the following, spending 1 min on each … with no rest during the transitions 00 min-FrontPlank 01 min-Left SidePlank 02 min-Right Side Plank 03 min-Supine Plank 04 min-Superman 05 min-Left Side Crunch 06 min-Right Side Crunch 07 min-Jelly Bellies 08 min-Push-Up Isometric 09 min-Back Bridge 10 min-Front Plank 11 min-Left Side Plank 12 min-Right Side Plank 13 min-Supine Plank 14 min-Superman 15 min-Left Side Crunch 16 min-Right Side Crunch 17 min-Jelly Bellies 18 min-Push-Up Isometric 19 min-Back Bridge

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