BSSC Weekly Workout #5

We are already to week 5 of the BSSC weekly workout series! To keep us in shape, our friend & personal trainer Tiffany has worked hard on this skiing inspired workout. Improve your lower body strength, balance, and power for ski season. Complete 3 sets of each exercise before moving onto the next.

SKATER HOPS
This move will increase your leg power, balance, and coordination. Start on one leg with your hip and knee slightly bent. Extend your hip, knee, and ankle to jump to the other side. Land on the ball of your other foot, keeping your hip and knee slightly bent to absorb the impact. Repeat, returning to the otherside. Be sure to keep your back flat and chest high and swing your arms naturally to propel yourself. Perform 20 reps total (10 on each side).

SINGLE LEG TOE TOUCH
This will challenge your balance, as well as your leg strength and stability. Begin standing firmly on your left leg, with a soft bend in your knee. Bring your right arm out in front of you, and your left arm out to the side for balance. From there, extend your right leg backward, keeping your leg in line with your torso. Reach towards your toe with your right hand and slowly return to the starting position. Complete 10 reps on that side before switching to your right leg.

JUMPING LUNGES
Work on your power, strength, and balance with this move. From standing, come down into a lunge position with both knees at 90 degree angles and arms extending downward. From there, jump up explosively, bringing your arms up and switching legs in the air. Land in a lunge on the other side. Be sure to keep your torso upright and your weight evenly distributed between your legs. Perform 20 total reps (10 on each side).

SINGLE LEG GLUTE BRIDGE
This exercise will increase your glute, hamstring, and low back strength. These are all muscles that get taxed during a long ski day! Begin lying on your back with your legs bent. Your knees should be directly above your feet. Elevate one foot, keeping the bend in your knee. Pushing through your grounded heel, drive your hips straight up, squeezing your glute at the top. Slowly return your hip to the ground and repeat. Perform 20 Reps on one side before switching legs.