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Fit to Ski - Connect the Core 2
The Exercises | |
By Carl Petersen B.P.E.,B.Sc.(PT) MCPA.and Martha Sirdevan B.Sc.(PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA
| Before You Start | Choosing the proper ball size is important. When you sit on the ball, knees should be bent to 90 degrees with your feet flat on the floor. The hips should be bent to almost 90 degrees but should be resting equal to or slightly higher than the height of your knees.
Choosing the proper stretch band strength is important. Visit a reputable Sports Training supply store to select the appropriate length and strength. Longer is always better as you can choke up or shorten it. Start with a lighter resistance than you think you need as the stretch band provides continuous resistance and is often more difficult than you think.
* Please read the exercise waiver before you begin the workout
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| Warm-Up First | Before starting this or any exercise routine do some light dynamic warm up exercises like leg swings, high knees and crossover runs. This type of warm-up is important prior to beginning any activity and must be included as part of the training routine. Next Fire the Core muscles with dying bug and bridge & ¼ twist exercises.
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Leg Swings |
 Do 2 x 10 reps front and back and side to side.
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High Knees | 
Do 2 x 10 reps.
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Crossovers |
Do 2 x 5 meters facing the same direction
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| Dying Bug |
Do 2 x 10 per side.
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| Supine Bridge with ¼ twist |
Do 2 x 5 per side. |
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** The following exercises are designed to Connect the Core by utilizing 3-dimensional functional exercises that use ball and bands to challenge stability and add resistance in functional movements.
| Wall Squats Ball & Band |
 | Do wall squats while squeezing a ball between knees and working mid back with a stretch band.
Repeat 2 -3 x 10-15 reps slowly and gradually go deeper as strength improves.
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| Ball Squats Bands |
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Place stretch bands around thighs to add resistance as you do the squats by driving hands up and forward. Light resistance is all that is needed.
Repeat 2-3 x 10 -15 reps slowly.
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Hip Hikes Ball Pull A & B |  | |  |
Start by holding a physio ball at above head height against
the wall in a split squat position. Squeeze the ball lightly and pull down to chest height.
At the same time flex the hip so your knee comes up and across at waist height.
Repeat 2-3 x 10-15.
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