mobility-drills-to-keep-you-flexible-as-you-get-older

Mobility Drills To Keep You Flexible As You Get Older

Mobility Drills

Watch this video and I’ll show you ten mobility drills you can use to loosen up your entire body.

Do you want to stay flexible and supple as you get older?

Hi, this is Ivana helping you get fit, healthy and strong at any age.

Part of what makes people feel older is the stiffness and tightness around the joints. Nobody wants that.

I’m a certified strength and conditioning specialist and I work primarily with people over 35 who are committed to getting the most out of their lives to feeling strong and healthy.

Today I’m sharing a sequence of mobility drills that will help you feel loose and flexible and just generally awesome.

Standing Side Rotations

We’re starting off with standing side rotations just to get the whole body loosened up.

You’re twisting from side to side gently at first, so the midsection is getting warmed up, your arms, so there’s send up and take a look at the feet there.

I’m also twisting on the balls of the feet and now we’re moving into hip rotations just on the spot and trying to rotate the ball and socket joint that is the hip and if you’re comfortable then standing can be okay. Just make sure that you’re getting good rotations as you move around.

If it’s a little bit tricky to do this in a standing position, you can also do this up against the wall. You want to support yourself with your arms and then get the rotation there.

It’s actually a good one to try a good variation. You might find a little bit more rotation with the hip with this one, and of course make sure that you’re doing both sides. Turning in and then out.

Body Twists Mobility Drills

Now you’re going to move on to the floor to do some body twists.

When your right leg is in front, your left hand is going to be out there in front and you’re twisting your body over, so get a good reach there, stretching in each direction.

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This will also help loosen up your hips so you’re alternating legs here.

Both sides are getting loosened up and then you’re going to get the shoulders in there as well. Lots of rotation and just keep switching from side to side.

Inchworms Mobility Drills

Now the next mobility drill can be quite interesting.

They’re called inchworms and you’re going to be scanning and then walking your hands towards the front right into a pushup position, so going to feel this and your hamstrings at the backs of your legs.

You’re going to feel the shoulders getting warmed up.

You can see they’re moving around there. I’m going forward and back. Your lower back is going to get loosened up as well. Make sure to hold your stomach very tight as you go forward.

Don’t dip down or allow your hips to go too far down. Just keep walking forward and back.

Split Squat Reaches

Now we’re going to move on into something that’s a little bit more intense.

This is the split squat reaches, so you’re holding your arms in the air.

You’ve got one leg in front of the other. Try to be about hip width apart for this and you’re just coming down, dropping the knee slowly towards the ground. Get the full range of motion on this.

You should feel because your arms are up. Try to feel the hip flexors a little bit more being stretched out as you come down. You’re going to do this from both sides of course, so set yourself up and both positions so that you can stretch out the hip flexors. Keep the arms up.

Yeah, the full range of motion all the way down.

Lying Leg Twists Mobility Drill

Now you’re going to get down on the ground, lie on your back, arms out to your sides, and just do a twist with the leg across.

Try to keep that leg fairly straight. You can have a bit of a bend in it, but you’re twisting at your spine and then slowly over to the other side as well.

The first few movements, just try to do it slowly. Feel the spine relax and then you can speed this up eventually if you like, twisting a little bit quicker and going from side to side.

Primarily focusing on mobilizing the spine, but you’re going to feel a little bit of the glutes as you come over. And also the arms are going to be stretching out at the top there as well.

Alternating Arm Swings

Now we’re moving on to alternating arm swings.

Just get the range of motion on the shoulders, whatever feels comfortable for you all the way up and all the way down. I want to show you this from slightly different angle just so you can see what the shoulders are doing in during this exercise. Smooth and steady.

Pendular Shoulder Circles

And now you’re going to bend over and do the pendular shoulder circles.

You’re just letting the weight of the arm take you through this motion. You’re going to do this in both directions. Of course, these are often used for shoulder rehab. When someone’s had a shoulder tear or just recovery from a shoulder. Bursitis and that type of thing to get the range of motion back. And it helps.

You’re in a position where you’re distracting the shoulder, you’re allowing that ball and socket joint to have the weight and just get a good range of motion.

Make sure you do this with both arms in both directions.

Raises Onto Toes

Now here’s one that seems really simple.

At first you’re just going to do raises onto toes and sometimes this requires a bit more coordination that you might think, but we’re just gonna warm up the ankle here with this exercise.

Get it really feeling mobile.

Once you’re ready, you can reach your arms up as well. Get a good rotation with the arms up towards the ceiling force. You’ll have to get your balance there as well. So just keep moving up at the same time where you’re reaching up onto your toes. Get a good stretch there.

Deep Squat

For the last exercise you’re just going to move into a deep squat position.

Go in there gently, whatever is your comfortable position for you.

You want to push the knees out to the side as much as you can. Sit down as low as you possibly can. Then work it a little bit from side to side.

Loosen those hips.

I understand not everyone can come down quite this low. Just try to push against it. Open up the adductors and get the hips really loosened up.

Are you feeling a bit more loosened up from these mobility drills?

I hope so.

Let me know in the comments.

What area of your body tends to get stiff and tight?

Maybe we can focus specifically on that area in another video.

Ivana Chapman

travel-workout-using-only-your-bodyweight

Travel Workout Using Only Your Bodyweight

Are you looking for a simple workout to fit in when you’re traveling?

Watch this video and I’ll share a full body workout you can do in your hotel room.

Hi, it’s Ivana helping you get fit, healthy and strong at any age.

I’m an Online Coach working with busy professionals, many of whom have to travel on a regular basis.

They want to do their exercise when they’re on the go.

The Travel Workout Set-Up

I’m going to be showing you this workout in my living room.

And the main thing is it’s short, only about 30 minutes.

Of course, if you have a bit more time, you can just add a couple more sets if it makes sense for you.

It doesn’t require much space.

We’re going to do this in a small area just in case you only have really a limited amount of space when you’re traveling. There’s also no jumping so you don’t disturb the people below you in the hotel.

Stick around to the end because I’m going to share some tips for fitting in your workouts when you’re on the go.

Remember that you’re only going to be using your body weight because I’m assuming you have no equipment, so the rep ranges are going to be a little higher than what you’re probably used to.

If you’re like most people in the gym, you’re doing maybe eight to 10 something like that, and these are going to be higher rep ranges because you’re not going to be able to get the load that you normally would when you have dumbbells or barbells.

It’s going to be a bit of a change from your usual training, hopefully, and that’s actually great because when you’re traveling you can get a little bit more training stimulus and your body’s more likely to change.

When you have something that’s a little bit different from your usual training you get results.

Travel Workout – Alternating Back Lunges

you’re going to start off with alternating back lunges. The starting position is about hip width apart, so be careful that you’re not going too narrow and you’re taking your time. Stepping back alternating from side to side.

I just get my hands down at the sides there, but if you’re more comfortable, you can keep them up. And we’re going for high repetitions on this one. I’m going to show you this from the other side as well, so it’s okay to have a little bit of a forward lean on this. It emphasizes the glutes a little bit more.

Make sure you keep your abs tight and there’s an arch in your lower back.

Travel Workout – Side Plank Lift

The next one is the side plank lift, so you’re just going to get down on the floor, on your side. One foot is in front of the other, so the top leg should be in front, and then you’re going to be on your forearm. Keep the other arm up in the air and just do a nice lift. So your body comes up into an alignment.

You’re going to be your obliques with this one as well as your glutes on the side underneath.

Travel Workout – Bodyweight Squat

And now we’re going into body weight squat. So you want your legs wider than hip width. You want to turn your toes slightly outward. Whatever feels natural for you. We want to go into quite a deep squat. Bring your hands together just to keep under control. You’re going to drop down as low as you can while still keeping your abs tight and you want to have an arch in your lower back.

I’m going to show you this also from the side so that you have a better view of this so you can slightly lean yourself forward.

You don’t necessarily need to be upright. It actually works a lot better if you lean slightly forward, you’re going to hit the glutes a little bit better. Just make sure you keep your core tight, your chest up so you’re not collapsing your upper body.

Tavel Workout – Push-Ups

Now you’re going to get onto the ground for pushups.

Try to make sure that your hands are directly down from your shoulders and you’re fairly wide so that you can drop your chest right down in the middle. Keep your body in line as tight. Watch that you’re not lifting your head too much or bringing it down so you’re tucking it. Make sure that your neck is in line as well so you don’t put stress under it.

Push-Ups On Knees

If you find it too challenging to do a full pushup, then you can always do these on your knees. I’m just putting a pillow here for comfort underneath my knees. The positioning is the same. You want to make sure that you hold your body tight throughout the movement and you want to come down as low as you can go. These can actually be very challenging if you do them correctly.

Bridges

Now you’re going to turn over onto your back for bridges. You want to make sure that your feet are hip with the part.

Just rest your arms down at your sides. You’re coming up squeezing the glutes, pushing the hips up, and you can see as I come up that the alignment is quite straight.

You don’t want to push into your lower back. That’s a common mistake. Make sure that you’re coming up tight hold, squeeze the glutes actively and then come back down again. For this one, you’re going to have to do quite high reps. You need to get an effect because you’re not loading it with any sort of weight.

The other thing that you can do though, if you want to make this a bit more challenging, is cross your arms in front of your chest so there’s a little bit less stability and you just keep working the same position. Push through your heels as you come up to help activate the glutes.

Travel Workout – Superman

Now you’re going to turn it over onto your stomach. For Superman, there’s a lot different variations of this exercise. This particular one I’m doing is just arms down alongside the body. You’re trying to keep your knee straight and lift as well, so you’re lifting your legs, squeezing the glutes. This is a great back exercise and a little bit of fluid activation here.

Take a look at my neck position there. I’m trying to come up in alignment as well so my head’s not too far up or too far down and you’re just squeezing and holding at the top one, two, three and then release back down.

Single Leg Squat

For our final exercise, the single leg squat, you’re going to stand back up. You want to have some kind of chair behind you.

You can even use the edge of a sofa if that’s about the right height for you. You’re lifting one leg in the air trying to maintain an arch in your lower back as you come down. And really with good control, just lightly touching. You’re not actually taking the weight. Just slightly touching down and then coming back up and you want to make sure that you do this on both legs as well.

Hopefully you enjoyed that workout. Please do comment below.

How often do you travel and have you been able to do workouts when you travel?

Three Tips For Your Travel Workout

And now my three tips for working out:

  1. Get it in early. It becomes very difficult if you try to leave the workout to the end of the day. Meetings run long, you might be tired by the end of the day. So if you can fit it in before you get your day started, that’s ideal.
  2. Keep it short. I’ve already done that with this particular program. It’s simple, it’s easy, and it gets you energized for the day. Don’t overcomplicate things when you get back home to the full gym. Then you can make things a little bit more interesting for yourself. But keep this simple.
  3. Include flexibility and mobility exercises. They are helpful for getting rid of all that stiffness that’s associated with sitting for long periods of time during travel.

So I’m actually gonna have a video coming up about mobility so you can check that out. In the meantime, just do whatever stretches that you’re used to. Try to keep yourself loose when you’re traveling so you feel a little bit better.

Ivana Chapman

is-skipping-breakfast-bad-for-me

Is Skipping Breakfast Bad For Me?

Are you skipping breakfast and wondering what effect it might be having on you? or are you thinking about skipping breakfast and wondering if it’s a good idea? Watch this video and I’ll take you through the benefits and drawbacks of having breakfast.

It’s Ivana helping you get fit, healthy and strong.

If you’re new, please do subscribe and hit that bell so you’ll be notified whenever this new video every week.

Today we’re going to talk about breakfast.

Is Breakfast The Most Important Meal Of The Day?

I’m an online nutrition coach specializing in fad free nutrition advice. Evidence-based, logical, practical information that can help you change your relationship with food permanently.

As with all my nutrition advice, it’s all very individualized, so there is no perfect diet that works for everyone. Certain things work for certain people and they don’t work for others. So today I’m going to help you find out whether breakfast is right for you and make sure you watch to the end because I’ll tell you that specific advice I give to my online coaching clients about breakfast.

Is breakfast really the most important meal of the day?

Kind of hard to say.

The body of research does tell us that people who eat breakfast are more likely to be of a healthy weight. They are able to maintain their weight loss over time more than people who skip breakfast. But that doesn’t mean that just skipping breakfast will automatically mean that you’re destined to be overweight.

If you make a plan that allows you to maintain the same amount of calories over the course of the day as someone who eats breakfast, then it won’t make any difference whether you eat that breakfast or not.

Weight Loss Requires A Calorie Deficit

Weight loss and weight maintenance really comes down to how many calories you eat over the course of the day. So if you’re looking to lose weight, you need to produce a calorie deficit. How you produce that calorie deficit doesn’t really matter whether you have breakfast or not. What matters is the entire day’s worth of calories.

But here’s where it gets very interesting. You need to ask yourself a few questions, know if breakfast is right for you.

How Does Eating In The Morning Affect YOU?

How does eating in the morning affect you?

That’s the first one.

So if you’re the kind of person, if you skip breakfast, you feel totally fine, you’re energized, you’re able to focus, you feel great. Later on in the day, you might have a balanced lunch and then you have a decent dinner. You maintain your weight, you feel good, energized and great. That means you don’t really need breakfast to you.

On the other hand, if you’re one of these people who skips breakfast and then you’re famished by about 10 o’clock and you have a few mungus muffin or some cookies, anything to try to get your energy levels up. If you were to feel really tired by mid day and you’re really struggling to get through the day,

Skipping breakfast isn’t a great idea for you.

So as I said at the beginning, it’s very individual.

Not everybody experiences the same effect when they are skipping breakfast.

I want to throw in a little bit of a caution here too though. If you eat too many carbs in the morning, you may actually have cravings for carbs later on in the day. So what you have for breakfast if you are having breakfast, makes a big difference. I’m going to go into that a little bit later when I talk about my, the advice that I give for my clients.

How Skipping Breakfast Can Affect The Rest Of Your Day

But bear in mind that what you eat first thing in the morning may very well affect your behaviour later in the day.

You may have a big insulin surge and then your blood sugar levels will drop and all of a sudden you’ll be very hungry. You might be tired, you might feel lightheaded, and then you’re going to want more food.

And if you’re trying to lose weight or if you’re just trying to feel good, that’s not great for you.

Do You Need Carbs In The Morning?

Bear in mind that having a lot of carbs in the morning isn’t necessarily a healthy choice. It’s actually a bit of a myth that we need a lot of carbs to kind of get our energy levels up in the morning.

We don’t.

Some people need a little bit more carbs in the morning, particularly people who are slim and very sensitive to insulin. If you know that you’re a little on the overweight side, you’re carrying some extra weight, then you’re less likely to be sensitive to insulin.

You need to be a bit more careful with your carbs, particularly in the morning because they affect your, what you’re doing for the rest of the day.

Just skipping breakfast though, doesn’t automatically mean that you’re going to reduce your calories, especially if, like I mentioned before, it’s affecting your behavior and you end up over consuming calories later in the day.

Intermittent Fasting (Skipping Breakfast Strategically)

So what about intermittent fasting?

Well, this is a planned dietary approach where you’re having a longer period without eating. So it generally means that you’re skipping breakfast and not eating until noon.

I have an article about intermittent fasting if that’s something that you’re interested in. I go through all the types who it benefits, who it’s not so good for.

The difference with intermittent fasting tends to be that it’s more planned. It’s not someone just kind of skipping breakfast cause they’re in a rush and then grabbing a donut later on. It’s more strategic and intermittent.

Intermittent fasters tend to make sure that they’re having enough protein over the course of the day. They make sure they’re getting enough vegetables and fiber. As long as you’re doing that, then intermittent fasting can certainly be helpful.

Is Skipping Breakfast Enough?

I’ve actually had a client who inadvertently found herself in intermittent fasting, but it didn’t help her lose weight. She was missing breakfast because she was just so busy, but later on in the day she consumed more calories so it didn’t really help.

Essentially it comes down to what I started with at the beginning of the video.

Skipping Breakfast And Weight Loss

What you eat over the course of the day, affects your weight loss and your health. The total number of calories is what’s important. Whether or not you have breakfast or don’t doesn’t matter in terms of your success with weight loss.

There isn’t really any good evidence that you’re going to have health issues just because you’re missing breakfast.

If you’re eating well for the rest of the day. If you feel good and you’re energetic. You’re at a healthy weight. then just the absence of breakfast is not going to cause you a health issue.

Treat Breakfast Like Any Other Meal

And now I’m going to share that tip that I give my online coaching clients about breakfast and it is treat breakfast like any other meal. Most of the breakfast choices that we have, let’s say eggs, toast, waffles, pancakes, muffins, danishes sausages.

Now based on those traditional breakfast foods, not a lot of them are great options and a lot of them are overly processed, refined carbs, which we want to limit in our diets. So don’t feel that you need to stick to traditional breakfast foods. These things are cultural anyway. If you’re watching this from a different country, you might, you might tell me that this is not what you have for breakfast.

I know in some Asian countries they have fish and rice for instance, so it’s all a cultural thing rather than a physical necessity in the morning.

What Should Your Breakfast Contain?

Treat breakfast like any other meal. That really means make sure to have your protein at least 25 grams for most people, a moderate amount of fat to increase your satiety so that you feel full afterwards.

You want to have some fiber because over the course of the day you need to have a certain amount of fiber and you want to have some of that in the morning if you possibly can, just to get it out of the way and then include the right amount of carbs for you.

Is Skipping Breakfast Right For YOU?

If you’re highly active, very lean, trying to put on muscle, you would probably want to have more carbs. If you’re not that active and you’re looking to lose some weight, then you want to have fewer carbs in general. So that’s how I plan every meal and that’s how I tell my clients to plan their meals. So it doesn’t have so much to do with what time of day it is. Let me know in the comments what you like to have for breakfast. It might seem strange but I have often had leftovers from the night before so whatever that meal was that I had that night, so maybe chicken breast and sweet potato and some vegetables and I’ve often had that for breakfast the next day because it’s quick, it’s easy and you get used to these things.

Eventually it seems strange at first to eat those types of food in the morning and if you treat it like any other meal, your realized that it’s just getting used to this stuff. It’s just about changing your habits.

Making An Egg Scramble For Breakfast

The other thing that I often suggest to my clients is just to take whatever leftovers you have, whatever protein and veggies and then throw that into an egg scramble and that’s a great breakfast option.

A lot of people enjoy that.

You can have so many different flavors and it is really quick and easy in the morning. I’m going to show you really quickly how to do this egg scramble for yourself and the first thing you’re going to do is just put a bit of oil on there on the frying pan. I’m using coconut oil here because I like the taste and uh, it handles a pretty high temperature, but you can use olive oil if you like, or butter or anything like that.

So you’re just going to wait for that to heat up a little bit. I’m going to show you what I’ve got here in my fridge.

Using Leftovers For Your Egg Scramble

These are leftovers from the night before. This is a, I’ve got some roasted zucchini and broccoli and we’re going to put that out there ready. And then I’ve also got a little bit of a, it’s chicken breast and then there was some lentil pastor there as well. So it’s higher in protein as well. So that’s the protein section of it that I want to add on. And then of course I’ve got the eggs. So that’s the main part of our egg scramble here. I’m just going to put those out while the oil heats up. Just want to make sure that it’s at the right temperature. I’m just somehow managed to crack that egg correctly.

The Right Amount Of Eggs For An Egg Scramble

In this case, I’m going to have two eggs and I’m going to add on an extra egg white. But I mean you can do whatever you want. If you want to have three eggs in there, you can. You can add extra egg whites depending on how much protein you want compared to fat in your egg scramble.

I might’ve let the eggs get a little bit ahead of themselves. Normally you just want them a little bit lightly done and then you’re going to throw in the vegetables and the additional protein that you want to add on and then you’re going to mix it up trying to get everything together. As I said, I probably, because I was filming I, I let them get a little bit too cooked.

Normally you want this to blend a little bit more evenly, but that’s really all it is. Just enough to heat up all the vegetables and the protein and everything comes together.

I hope I’ve helped you determine if breakfast is good for you. Make the decision that makes sense for your needs.

Ivana Chapman

Leg-Building-Exercises-To-Improve-Your-Skiing

Leg Building Exercises To Improve Your Skiing

Do you want to strengthen your legs for skiing?

Watch this video and I’ll show you five exercises you can do to make the most out of your time on the slopes.

This is Ivana helping you get fit, healthy and strong.

If you want to get better at skiing, then strengthening your legs can really help.

I’m a certified strength and conditioning specialist.

I’ve worked with skiers, both competitive and recreational to strengthen their legs for skiing.

I’ve also been skiing myself pretty much since I’ve always a kid, but I’ve only really worked on improving my skills in the last few years.

You’ll see clips of me skiing in this video.

Building Strength For Downhill Skiing

Now downhill skiing can be a tough sport. You need muscular strength and endurance. It challenges your balance and stability and you need to be able to generate enough force against the hills so you can push off and if you become unstable you need to be able to correct yourself.

You need a lot of core strength as well.

Although we are going to focus on the legs in this video.

Stick around until the end because I’ll show you how to put the whole routine together. The sets and reps that you need for this workout.

Bilateral Exercises For Skiing

When we think of weight training exercises for skiing, you want to do some exercises where your legs are together. Because if you think about skiing, you are trying to keep your legs together most of the time trying to be parallel. Bilateral exercises where both legs are working together.

Then you also want to do exercises where one leg is working at a time because even though the legs are often together, they’re going to be doing the work separately. So sometimes one leg will push off and the other one will have to restrict the movement.

You’re working with pushing from edge to edge.

Unilateral Exercises For Skiing

So generally you’re doing unilateral work, working one leg at a time. So most of the exercises I’m going to give you now are unilateral.

VMO Step-Up For Skiing

The first exercise is the VMO step up.

Vastus Medialis Oblique

The VMO is short for the vastus medialis oblique and it’s one of the quad muscles. It’s actually the inner quad muscle, the one that’s closest to the midline of your body, and it tends to be weakened a lot of people.

In order to balance out the quad muscles, we want to work the VMO a little bit harder and that makes it less likely for you to experience stress on the outside of the knees during skiing or any other activity where you’re putting your legs under a lot of stress.

Now this exercise is a lot tougher than it looks. You want to elevate the top leg. You can either use a small riser like I’m doing here. Or you can put a little weight plate underneath. You’re going to make sure that the bottom leg is pushed out in front.

So the heel of that bottom leg is going to be approximately at the level of the toe of the leg that’s on top of the step. And you want to do this in a slow and controlled motion, hold at the top and make sure that you’re extending so you can feel the quad and particularly the VMO on the inside of your quad contracting. And it does start to burn after a while.

Cyclist Squat For Skiing

The next exercise is the cyclist squat.

Squats in general can be very useful. This one is particularly really, really great for skiing. You’re also focusing on the VMO, the inner quad muscle in this particular exercise. And you do that by elevating your heels and that also allows you to get a great range of motion on that. You can see that I’m trying to go all the way down and then pushing back up.

And this one will also burn quite a lot, especially if you do slightly higher reps.

Single Leg Squat To Bench

Now we have the single leg squat to bench. Now this really challenges your stability. A lot of people find this very hard at the beginning. Some people can’t do it at all.

You can adjust the height of the step or the bench that you’re actually coming down to. So obviously the lower you go, the harder it is. So you can start yourself off at a relatively high level. You can even put a a pillow or something on top of the bench so you don’t have to come down quite as low, but you’re, you are aiming towards the bench, you’re coming down with as much control as possible. There are a couple of hand positions here so you can either just keep your hands out, it can be a little bit wildly.

That way you can keep your arms together so you kind of keep them under control.

The hardest position is crossing your arms in front. So if you have your arms crossed, it makes it a little bit more tricky to be able to do that single leg squat. However you might need that challenge. If you’re very strong in your legs.

How This Exercise Applies To Skiing

Now think about how important this sort of exercise is for skiing. You’re often on that one leg really going deep if you want to push off hard. So it is a really key exercise and if you’re able to do it, you’re going to find it a lot easier to recover. If for some reason a leg comes out or you get your leg, you get the ski trapped somewhere and you need to pull out with jugs just standing on one leg.

Stability Ball Hamstring Rolls

The next exercise is the stability ball hamstring roll. The hamstrings tend to be weaker than the quad, so we want to strengthen the hamstrings in order to prevent a muscular imbalance. The hamstrings are also responsible for preventing an injury to the ACL, so that’s the anterior cruciate ligament, which is the most common injury in skiing.

If you’re strengthening your hamstrings, you’re actually helping to prevent that particular injury. Specific to skiing, but in general it’s very, very important as well.

What you’re going to do with this hamstring roll, you want to make sure that your calves are up on the ball, you’re going to squeeze your glutes, that’s your butt, and you’re going to lift up first and then roll in and then slowly roll out and then try to keep this whole movement under control. In an out and then when you’re finished, just controlled lowering back down.

Single Leg Stability Ball Roll

If this becomes too easy for you because eventually it will, then you can try it with a single leg.

So you’ve turned this into a unilateral exercise and this one can be very, very challenging. It’s the same kind of movement.

You want to make sure that your hips are square, you take the time to lift first with the hips off the ground, and then you roll in and roll back out again. So you’re rolling in and out and the calves and the hamstring are getting a workout there.

Bulgarian Split Squat For Skiing

Our final exercise is the Bulgarian split squat. Now this is one of those killer exercises for the legs that a lot of people, including myself, sometimes dread, but it is a very important exercise. It will work the quads, but it will also work the glutes. You really need to have strong glutes in order to maintain stability.

That’s what a lot of people are missing. So we’re going to do the Bulgarian split squat in order to work on glute strength and stability on one leg, which we know is very important for skiing.

Set Up For The Bulgarian Split Squat

You’re going to set yourself up not too far away from the bench. You want to be able to drop down low enough so the knee comes pretty much towards the ground.

Don’t go down too quickly. I want you to come down very slowly and then back up. And if you do a slight forward lean, then you’ll find that you’ll be able to feel the glutes a little bit more. If you stay too upright, you’re gonna feel the quads a little bit more. So a slight forward lean in order to emphasize the glutes on the Bulgarian split squat is what we’re looking for. And you want to do this of course on both legs as well.

As promised, here is the whole program:

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I’ve put it all together with all five exercises and the recommended sets and reps for each exercise.

Try to take about 30 seconds to a minute and a half between each set.

And then you also want to take probably about two minutes between each exercise.

Once you go through these exercises, you’ll see how they directly relate to the type of strength and the positioning that you need for skiing. They’re going to build all the elements that you need to become a better skier. You will have your legs in the kind of condition that will handle the stresses of skiing.

How To Use This Program To Prepare For Skiing

Ideally, you’re going to be doing this six to eight weeks before ski season starts. So we’re a little late right now and that’s totally fine. Even if you do these exercises in between whatever skiing you’re doing at the moment. Try maybe one to two times per week. Incorporate these to try to build your leg strength as you go.

Let me know in the comments which of these exercises you found the most challenging.

Ivana Chapman

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Dynamic Warm-Up Routine Ideas

Do you want a safe and effective way to get prepared for your workout?

Watch this video and I’ll take you through a dynamic workout routine to help you prevent injured.

This is Ivana helping you get fit, healthy and strong.

I’m an online fitness coach and a certified strength and conditioning specialist.

I want to make sure that you’re properly warmed up for your weight training session.

Now the best thing to do is to start off with a five to 15 minute dynamic warm up routine, so that means that you warm up your body gradually trying to get as light sweat going on and feeling loose and mobile in every direction. Research shows that doing static stretching before a workout can actually increase your risk of injury, so you don’t want to be stretching any cold muscles and before you do a workout where you’re going to be lifting relatively heavy weights, it’s a good idea to warm everything up.

10 Dynamic Warm-Up Exercises

Today, I’m going to take you through 10 dynamic warm-up exercises that you’re going to do as part of your dynamic warmup. They’ll give you a full body warmup to prepare you for your weight training session.

Stick around until the end because I’ll show you an arms only warm up that you can do if you’re just training the upper body.

Let’s head to the gym to get started. We’re going to start with the knees up so you’re just kind of walking from side to side. Lifting the knees up, gentle. This is a good one for a lot of people that start with, it’s fairly easy.

Just gets you loosened up. Then you’re going to try to lift the knee up towards your chest. Just take a second, pull it up gently towards the chest and keep working into a knee tuck. You want to continue with these, so try not to stop, just rotate and then go back.

Hip Rotations Out

The next one is going to be hip rotations out, so you start from the inside and kind of roll the hips inside to out. Again, we’re trying to work continuously, get a good range. On this and now you’re going to try to do the opposite direction. So rolling.

Hip Rotations In

This is the hip rotations in and you’re going to try, this one is a little bit trickier, but focus on rotating the ball and socket joint that is the hip. Then you’re gonna do the foot touch inward and just whatever your range of motion is, touch the foot in. You’ll feel a little bit of a pull in the glute.

Hip Rotations In With Optional Pull

If this one is okay for you, you can do the optional hold. So you’re trying to hold your balance just for a second and do a little bit of a pull. Get an additional stretch of the glutes there.

So for some people, this works. I really like it, but not everyone can hold their balance that way and it not everyone has the hip flexibility to do this either. So if you’re okay with the previous one, just stick to that and just keep walking back and forth with that.

Frankenstein

Now are you going to move into the Frankenstein. And the Frankenstein movement is try not to bring the arms too high in front of you because it means that you’ll tend to throw the legs up a little bit too high. Most people don’t have the hamstring flexibility to get a lot of movement there, so be very careful, very gentle, especially at the beginning of your warmup.

Quad Stretch & Lean Forward

Then we’re going to do the quad stretch and lean forward, so this one definitely requires a bit more balance. Just that first part is the quad stretch, touch and hold. See if you can bend forward just a little bit to get a bit of a hip flexor stretch out of it as well, but if not, it’s okay.

Body Twist On Floor

Then you’re going to get down on the floor. This is why we call the body twist on the floor. You’re going to bring the left leg forward and the right arm up and then the office’s side, right arm, sorry, right leg and left arm and twisting over getting some rotation at the spine for this one.

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Walking Lunge With Arm Overhead

Now you move into a walking lunge and the opposite arm goes overhead. You’re just going to keep walking. That will give you a little bit of a pull, maybe in the hip flexor on that side, just a little bit more of a stretch.

Walking Lunge With Reach Over

You’re going to continue now with the walking lunge, but you’re going to do a reach over with the opposite side. So if your right leg is in front, your left arm comes over top and you’ll feel a little bit of a pull maybe in the hip flexors but also in the obliques on this side that you’re reaching away from

You can bring your knee down at the back really to get a good range of motion on this or drop the back knee down and the do a nice reach over.

Arms Only Dynamic Warm-up

And now I’m going to show you that arms only warmup that I promised you starts with your arms going forward.

Elbows are bent.

Just keep your hands in fist gently and just rotating within the shoulder. Then you’re going backwards, say motion, kind of rotate wherever your range of motion is and then straighten the arms and go all the way forward.

Same thing as big a circle as you can do going forward. And then coming back as just keep rotating back. Just trying to get the range of motion on the shoulders now, palms together and then just pull out to the side gently. You’ll feel the stretch across your chest. If you’ve recently done a chest workout, you’ll definitely notice this one.

Diagonal Dynamic Warm-up

Then you’re going to bring the arms on the diagonal and trying to continue so you’ll do this on both arms.

Switching over on the diagonal on the other side and are you going to bring your arms up from the shoulders and just bend? These are in and outs. You’re bending and then going out to the side and then touching in front and just try to speed this up as you go along. This can be quite challenging after awhile. Discredit to try to speed it up and now we’re going to bend forward. Arch the back palms are together and then you’re just opening up. I’m showing you this one from the side

Upper Body Dynamic Warm-Up

Now you’re going to bring your palms up and do the same thing. Just get the shoulders open from the other position.

Try to keep your neck in neutral on this and now this is a tricky one so both arms are up, but you’re going to try to go forward with one arm and back with the other arm. So it’s what happens is a lot of people end up spinning the other way. I’ve just switched my arms there so the other arm up and then the other one goes forward and the other one goes back. Now we’re going to bend forward, bend at the elbows about 90 degrees and just do an external shoulder rotation. Again, warming up the shoulders from a different position and then arms just over big circles.

Working Your Range Of Motion For The Dynamic Warm-up

Use whatever your range of motion is. I want you to really work it. Open it up. Cross it over in front. Just keep going up and down.

That should be enough to get your upper body warmed up.

Hopefully by the time you’re through these exercises, you’re feeling pretty warmed up.

Special Instructions For A Dynamic Warm-up

Remember that you can repeat certain exercises if they feel better for you. The order is not particularly important as long as you do the more gentle exercises first, like the knees up before you do like a walking the lines with the reach over. So do it gradually to warm yourself out.

Please let me know in the comments, which are the exercises seem best for you, that kind of address the tight areas that you’ve got.

Ivana Chapman