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Total Gym Advanced exercises for high performance skiers



Whether you are a skier, snowboarder, figure skater, hockey player or just in the snow, you will do your best to adapt your training to the physical demands that these sports require.

This blog refers to skiers who want to improve their technical skills on the slopes. When it comes to dominating the slopes during the ski season, your typical routine for squats and lunges will only go so far. If you want to endure rough conditions and fresh powder with enough stamina for the whole day, you need a special ski training.

To conquer the toughest mountains, focus your routine on building muscle endurance, strength, and strength, as well as the responsiveness required for effortless skiing. The exercises should mimic the sport in its function to develop over the strength and complex muscles in the joints.

ADVANCED HARDCORE SKIERS WORKOUT

Optimize your skier skills and prepare your body for what it encounters. This training is for advanced skiers who are looking for an extra challenge to improve their athletic performance and change the way they handle the track.

GENERAL WORKOUT GOALS

• Power & Strength
• Muscle Career
• Agility & Coordination
• Balance & Stamina

DIRECTIONS

• Dynamic Warm Up: 45-60 seconds / Repeat exercise and 2 sets.
• Advanced Skiers Circuit: Perform 1

0-20 repetitions / exercise on both sides and repeat 2-3 sets.
• Tracks: Complete a series of tracks after training. Stay for at least 30 seconds to recover.

WARM-UP:

Focuses on: Strength and endurance training in the form of high-intensity intervals to increase heart rate.

Why: It's important to train intervals since skiing requires a short burst of intensity

* Attach Squat Stand / Springboard Platform
1st Pendulum Hop
2. Single Leg Jump: Knee up and down Exterior (Both R / L Legs Running)
3. Split Jump & Crunch

ADVANCED HARDCORE CIRCUIT:

Glute Press & Jump

Focused on: Develops leg strength, strength and speed by increasing the eccentric load the legs.
Why: Penetration of snowdrifts or skiing through flat land.
Do the following: Perform 10-20 glute presses, then 10-20 jumps on the same leg. Perform on both sides.

* Remove Squat Stand and Lower Tilt

Lower Lateral Lunge (Right Leg)

Front Longe Extension (Right Leg)

Focused on: sharpening the brain, enabling balanced muscle stabilization and micro-adjustments ,
Why: Lunges strengthen each leg one at a time by simulating a skier's posture by holding himself in a low squat through isometric holds and controlled movements. It combines large and small muscle groups with low micro-adjustments in the support muscles.
Make the same leg with the GB before switching sides.

* Repeat the above two exercises on the left leg:

Low Lateral Leaping Step (Left Leg)

Front Lungeing Step (Left Leg)

Leaning View (Both R / L Sides Running)

Im Focus on: Complete core insert and shoulder stabilization.
Why: Your core is the root of your power. If you are strong in every corner you will be able to handle many difficult tasks.

Spiderman Crawls

Focus: Same as # 6.

* Connect the cables and adjust the pitch to challenge your strength level.

Serving & Circles with High Knee Pressure

Focus: Nuclear Power, Stability, Balance, Coordination.
Why: It combines muscular endurance and balance to mimic ski mechanics.

High torso rotation

(both run R / L pages)
Concentrate on: Same as # 8.

STRETCHES:

Complete your workout with a series of stretches to extend the muscles you are training, and restore them for your next workout!

* Watch the video to see how these advanced skier exercises are performed in your Total Gym.

Prepare for this training and set your goals high. Challenge your inner athlete to improve your skills.

Best,
Maria

www.groovysweatstore.com


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