this is for this boner ski conditioning work
in this routine were you doing sixteen repetitions attend
sizes reviewing three sets of each exercise in groups have to exercise at a
time
let's go and get started with our first group isolation jump squats
and the Russian twist
our first exercise the isolation jump squat is a modification have a
traditional jump squat
couldn't get ready
and begin
you do three separate motions the first ones can be a very short jump
the second time you slightly higher jump a third is your job for extending those
legs as high as you possibly can
so every time you jump you actually want to bring yourself back down as quickly
as possible so that jump gets a little bit higher but the drug urself
right back down jump again a little higher still right back down in a third
one jump as hard as high as you possibly can
drop a right back into that squad and start again just like a traditional
squat
you wanna try to keep your weight back on your heels and your knees back behind
those toes
is your last one right here and let her relax
all right we're moving on to the Russian twist this the harder version keeping
his feet up off the ground mix like or have to work a little bit harder
go ahead and get ready and begin you want those arms
at a 90 degree angle of your chest you on your back perfectly flat
do not like your background and you to rotate from left to right as far as you
can control
without losing your balance known as hard a virgin as feeder horrendous a
little bit of the ground but if you wanna make it a little bit easier for
yourself you can always let those feet touch
give you a little bit more support those legs in those abdominal muscles or not
we're quite as hard to help you keep that balance
now almost done really focus on that form you want to keep it back perfectly
flat as you tired gonna want to round out on you can really enjoy your back
feel it around so make sure it's flat
your last word here anger had little relaxed sorry moving back to isolation
jump squats
and
Eddie and begin
remember really I sleep those jumps really sure jumped the very bottom
next image I'm just a little bit higher and then that last one is hard as high
as you possibly can
you wanna try to mimic that that feeling going down through uneven terrain where
your muscles really have to
change their attention and change how they're controlling your body
every second
and we're almost done yet tomb
or
and was your last one and when to relax
aren't moving on to the Russian twist 14 repetitions on this one
member that back knees been nice and flat go and get ready
and begin
as much rotation left to right as possible
you want to track your hands with your face you want to try to make sure that
you don't swing your arms left to right so you want to keep him
perfectly straight in front of the center view chest as the two worst you
don't want those hands
drift off to the side blowing your shoulders move you want to ski bum right
directly in front of your chest
jus really focus on trying to get those shoulders to rotate left to right as
much as possible
just got a few more to go through
an usual last one right here
and when to relax alright moving back to
isolation jump squat is your last around on this one go ahead and get ready
and begin
is your last release a really make it count you want those legs really burning
by the time you're done with this one
now if you want changes up all that feel free to switch out the cycle when you're
doing the short jumper when you doing the medium jumper when you doing a full
gym
due to full jump to row or two short jumps in a row the idea is to really
challenge those muscles
and that reaction time to mimic as close as possible
the idea being out on the slopes so feel free to switch it up a little bit
almost done show a couple more
and your last one
and let her relax all right onto that Russian twists is your last round of the
russian tourist
go ahead get ready
ambien
member nice trip back arms perfect straight out from the chest
keep those legs up off the ground for the hardest version the for the lean
back the more those
abs have to work to keep you up remember
triggers much rotation is possible for Martha rate and really focus on keeping
them back nice and flat
the main thing is trying to get a really nice rotation without looking at your
background
got a few more repetitions go through
Skeeter for nice and solid and here's your last rotation rate here
over your side in back and relax alright that's in the group number one
onto group number two next one is gonna be the agility dots and the tricep dips
in your chair for that one
we're starting with those agility doubts and you need to your match in or
physically tape
a square on the ground to jump around go ahead get ready and begin
you're jumping in and expat across these you're starting the bottom corner
German diagonally forward then straight across
and I agree backwards the straight across again to where you started
making a nice alexi Crossett wrist switch directions here in just a second
so pay attention to which corner you're starting with in which direction you're
going
so few more repetitions
and a good way to relax
these things is a swap over that up the corner start again
she wanna move really really quickly on this one
it's about accuracy or try to get as close to winning a dot each time as
possible
now if you want a little bit harder version you can always do the single egg
merger this
which is where you jump blues these directions just on one leg first
then you switch directions swap legs and then do it again
one direction in the opposite direction your last one right here gonna relax
moving on to the tricep dips in your chair or bench
just make sure it's something that's not gonna tip over go ahead and get ready
and begin
now when you doing a tricep dips the mean things your focus on are keeping
your elbows pull back behind you know one display out too wide
and you don't wanna dip too low you wanna go down to where your shoulders
about level with your elbow but not any lower than that
to go much lower than that you run the risk of tearing the muscles and
ligaments in the front of your
shoulder so you wanna really control that range emotion
other thing you wanna make sure those legs are completely extended for the
hardest version
join a regular easier on yourself version Walker speed in a little bit
closer towards you
almost done years too few more repetitions
and here's your last one right here
and relax are moving on to the agility ducts
remember doing sixteen repetitions restriction on these if you want to
become harder you can always switch to a single egg
go ahead and get ready and begin
nice quick motion trying to be as accurate as possible and as quick as
possible the same time
keep that motion under control
remember this exercise gets too easy for you can always make it more difficult by
switching to a single leg
just takes a little bit longer to get through
got a few more
and
they're going to switch sides change directions and begin again
and almost done user
right here and learn to relax all right back to this tricep dips
going to
ready
and begin texan those legs out there remember keep those elbows pulled back
behind you squeezing them together the entire time
don't drop to road just shoulder about double height
keep them back up against that share that bench as close as possible
nice low fluid motion
dinner fork central arms top got a few more repetitions go through really comes
through in a form
keepers longs opened on hold that BRE am almost done
your last one right here and let it relax
are moving on to his agility dots again is your last round of these
get ready
and begin
her and it was your last one is later probably doing it nice and tired on this
one but really try to focus on being as
accurate as you possibly can just like when you're running down the slopes in
those legs are getting really tired
if you don't constantly forced those like to do you want to
then you're gonna make a mistake you can possibly hurt yourself so make sure you
really really focusing on that form to try to learn how to
force your legs to do what you want to even though they're tired I ever going
to switch directions
and begin again
really castrillon form
nice quick motions as accurate as possible just keep going on
we're almost done you
out here and my relax alright as your last around
tricep dips make sure you're really focusing on keeping as over squeezed in
nice and tight
go and get ready and begin legs are nice and straight for the hardest version
keep those almost pulled in those fingers spacing out towards those hips
lows control without dropping much below that elbow
min all the way up to afford such others arms
keep that motion nice a Sony control again these are the proud in nice and
tired
you know really try to force that control really try to force a really
nice smooth even motion
so few more repetitions
almost done me your last one right here
and let her relax all right now as the in the group number two moving on a
group number three
as the single a lateral hops an hiney stopovers
starting out the single a lateral hops were you doing 20 repetitions on each
leg
go ahead and get ready and begin
serve the really small hot left to right and then start making a bigger and
bigger and bigger as wide as you can control
gonna really try to cover as much ground as possible
really working on it inside and outside by which builds a lotta strength around
that need help you out on the slopes
houses stave off injury through switch those legs
and start again
Meyer said his
really really good for not only building strength on the inside and outside at
five it also building strength that Ni
to protect it from any kind of odd angles or twice while you're out there
on the slopes
Scott a few more to do and visual last one right there goes my relax we're
moving on to the hiney step over there's a nice slow motion most controlled
motion
couldn't get ready
and begin
know this only wanna imagine what you're stepping over the top
love a higher ailing or Roper band or something like that
to try to get yourself two-step as high as you possibly can
every single step you want to bring up near up as high as you can
step over just a little bit remembering it later
right back over this really really build up those hip fractures
inside-outside hip as well to control that hip socket
you little bit more range emotion even really comes in handy for pickup is how
risky is especially as you've been out there for a long time
also helping you increase a strict control over the hip flexor raising that
Ni
and helping you with your turns especially when you're doing things like
moguls
now they were
halfway through this your blog approach starting a little bit heavy starting a
little tired
so you need to be really really diligent about getting those knees as high as
possible
really force that range emotion
are almost done just a few
else
step back over and let it relax
alright moving on to the single a lateral hops again
get ready
and begin
never serve those nice small hopson work 'em wider and wider and wider until
you're pushing as hard as you can as wide as possible
every single one now if your legs are particularly strong begin with you might
want to keep those
jumps really nice a small to begin with all the way through
but as lazy stronger really force that range emotion
was your last one right here switch those legs
and start again now be really careful about how far you jump on each side you
might wanna put some markers on the ground near
aiming for to make sure you're doing the same with a jump on each leg the last
thing you want to do
is doing there were jump on one may be due on the other and yourself a
strengthened balance from left to right
almost done and their ego gonna relax
moving back to the hiney step over go and get ready
and begin
remember focus on as much range emotions possible
game at nearly as high as you can stepping out nice and wide
and back again really focus on it as you start getting tired
really trying to get me nice and high just keep them ocean-going nice and slow
under control
and we're almost done 1
for back again and that's it greatly relax
are moving back to single egg lateral hop really focusing on trying to get as
much range motion water as you can
couldn't get ready and begin
as saying before you really want to focus on trying to push that range
emotion
with those knees are quite strong enough yet you might want to switch back to a
AA collateral hop
givers news a little break on this last one in 20 overs legs get a little bit
stronger
almost done anger had little relax with a switch legs
and begin again
we're almost done visual
ear and let it relax moving on to the hiney step over again
was your last round are these really focus argument for nice and tight
going to get ready and begin
really nice heine motion
stepping over sideways in back really folks in kidnaped me nice and hard
almost done 0
just one
your and back again and relax
are those in a group number three were on a group number for this is the single
leg ventral hop
and a three-point squat where to start out with a single egg Metroparks
doing 20 repetitions on each like this one go and get ready
and begin
jumping straight forward and straight back on a single egg
you try again to get as much range emotional this is possible
really help those hip fractures those groups
building up an extra amount of control that leg almost done
and let relaxing and switch those legs
same thing on your side 20 repetitions as much range emotion as you can
just like with the lateral hops of those knees are quite strong enough you might
want to start out with two legs at a time first
build them up a little bit and then switch to a single egg later
your last one right here
and what our lax moving to the three points quite you need a dumbbell for
this one or medicine ball
go ahead and get ready
and begin to use keeper speed nice and close together
squadron point with a dumbbell or that medicine ball out to your left
then dead center in the middle then of the right and start back over on the
left side
betray you as much range emotional as you can try to reach with a dumbbell as
far as possible you don't need anything really heavy
you can always build the weight up later on it's more just to help you keep your
balance and keep your weight back on your heels
skip that motion go on nice n slow under control
almost turns up
right and my relax
are moving back to single egg ventral hop go ahead and get ready
and begin
remember large range motion really jumping as hard as you possibly can
focusing on trying to keep it as controlled as possible
try cute and nice straight line trying to waver left to right at all
really focusing on a nice clean for
got a few more repetitions ago and let it relax for a switch legs
and starchy again you go
her 20 repetitions really pushing arrange a motion as much as possible
and there's your last
and wanna relax moving back to three-point squad grab dumbbell a
medicine ball
good and you
me and begin
River point that dumbbell immerse involves far out to the left
the center and the right as you can squatting nice and low every single time
really concentrating on keeping it that way back in those heels
Q nos knees back behind those toes the entire time really helps build up that
syringe through those knees
those hips go a little extra balance his ankles
teaches your body how to control its own weight
almost done just a few more through
the storyline
us the left in the center
one more to the right and
relax night backs that sing like mental hobbs is your last one
really focus on your form on this one go ahead and get ready
and begin
really push that range motion really concentrate on keeping that
control nice straight line front backtrack to waver left to right at all
really force those muscles to do you want to even though they're getting
tired
almost done what's your last one given switch those legs
and begin again
rumors all about control
it's all about range emotion mucho do both at the same time
almost done
one right there good way to relax back to last round a three-point squat
grab that dumbbell a medicine ball
go ahead and get ready and begin
we were trying to do low as possible pointing that Dumbo amo symbol
out to left-center in the right as far as you possibly can on each squad
keep them ocean-going nice and slow under control
really working on a balance if you wanna make us a little bit harder for brown
skin always stand on topic pad
or a pillow makes those ankles have to work a little bit harder
both the ball comes in really handy for this one or even something like
a balance board
was our last round on this way
down the center one more on the right
and my relax or a dozen that group number for an hour on the last group
number five
redoing the low scrunch up into Arsenal under the rotation
we're starting out with a low squat jump twist with 20 repetitions
go ahead get ready
and begin squat down nice and low enemy jumping those feet left to right as far
as you can
while trying to keep their shoulders straightforward you really want to focus
on training is much rotation know that torso was possible
really getting those knees trying to point and left to right each time
was your last one right here and let it relax
are moving on to lunch with rotation for this next one
you can use your dumbbells or a medicine ball for this go ahead and get ready
and begin
your lunch for just the one with the traditional lunch
keep those knees in ninety ring only be that front knee behind your toe
you rotate left to right as far as you possibly can with
outliving your hipster knew what those hips facing straight for the entire time
those arms come directly out front of your chest shoulder height
look at those hands you rotate left to right
there's not only to help you build strength but also to really really
control your balance
trying to maintain balance all your turn your head is is quite difficult
it happens quite often when you're out on the slopes so this ones gonna help me
out with that
we're almost done he said was
to last one good step out rotate left to right
and let her relax
are moving on to low squat jump twists or 20 repetitions on this one
going to reading
and begin
nice low squad hopping back and forth trying to get those knees as far to the
left and right as possible
but still trying to maintain the shoulder straightforward skied emotion
going under control
almost done and learn to relax
sir need to know that London's rotation
could grab those dumbbells a medicine ball go ahead and get ready
and million
nice long lines really focus on that lunge motion as well
you don't know that learns get sloppy China evenly disperse your way between
your front your back leg
try to look at front leg near the front leg over 200
the same time go out there and freeze them ocean
nice twist left to rate as far as you can
without letting those hipster the slower you do this motion the more control you
have over if you start trying to go too fast
that's where you have trouble with your balance so focus on keeping that motion
under control
nice slow smooth motion
and was your last
your night
rotation and
relax alright moving on to that low squat jumped worst
go ahead and get ready
and
in nice low squat really rotating those knees as far as he can left to right:
keep no show was facing forward
skip emotion going this quick as you can under control
and
we're gonna relax moving on to lunges rotations your last around in this one
grab those demos amor school
get ready and begin
member nice solid lines foot out nice and farm actually doesn't go over past
that tho
rotate left to right with their shoulders only make sure those arms the
right directly in front of the chest
nice smooth motion ski Piccone under control
don't start going too fast for you want
nice slow motion help you keep your balance
was your life
a good step out rotation backup
am relax alright vessey into this work O
and in a 30- or 60-minute QWERTY routine ill really get in shape for the slopes
my country were coming years can keep them free by telling a friend in going
to finish ponder dot com for more full length workout routines