I’m going skiing in a couple weeks, to Jackson Hole Mountain Resort for the Terra Womens Ski Camp. I get to ski with heavyweights Crystal Wright and Jess McMillan by day and Pilates it up at night – my dream vacation! There’s only one problem: after one day of skiing my legs feel the burn. This makes day 2 tough. Yes, the hot tub helps, but I know I need to start getting in ski condition now so I don’t wuss out later. Power in the powder! So I hit up Derek Kneadler, owner of CrossFit 480 in Scottsdale, for equipment-free exercises that’ll get me ski-ready in a hurry. Here are his top 4 moves…
Air Squat – Place your feet about shoulder-width apart and slightly pronate your toes. Before squatting down, keep a tight belly and keep the chest up as you squat down. Keep all your weight in the heels and squat below parallel. Always do full squats. Keep lower lumbar locked in while squatting, meaning try to keep that natural curve in the lower spine locked in, don’t let it round. Do 15-20 reps, 4-6 sets.
Walking Lunges – Take one step forward and lunge. Keep chest up, lumber locked in like the air squat. Don’t let front knee of the forward foot pass the toes of the foot (meaning keep knee/calf at 90 degree angle from foot). 20-30 lunges, 4-6 sets.
Plank – Lay face down and place forearms on the ground. Lift body up so that only your forearms and toes are on the ground. Keep a tight belly and flat back. Try holding position for 30sec and resting for 15sec, 6-8 sets.
Burpee – Place hands on the ground in front of you. Kick your feet back while also lowering yourself into the bottom of a pushup. Return your feet to the squat position, while simultaneously pushing up with your arms. You will perform a pushup as you return your feet to the squat position. Jump off ground and clap overhead, repeat as fast as possible. Do 15-20reps x 5-6sets; rest 60sec between sets.
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