Warm Up - The Rotating Lunge
Warm Up Tips
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Ski Technique
Ski Fitness - Warm Up - The Rotating Lunge
This exercise can be performed as part of your home or gym warm-up routine, or even on the mountain immediately before you ski!
This is a full lower body warm up ... training the ski specific skill of separating the upper and lower limbs.
The Rotating Lunge
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Stand in a neutral pose...
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...lunge forward, and rotate right...
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...rotate left...
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...return to neutral, before switching sides...
Exercise Benefits
Separation of Upper and Lower limbs.
Remember
- Transverse Abs - Tensed!
- Repeat Both Sides
Rotating Lunge - Step by Step
Stand in the neutral position with Transverse Abs switched on.
Lifting one leg step forward. You can play with the distance but the farther you go the deeper you can lunge and the more you get out of it - you will know if you have gone too far and in the deepest lunge position you should still be pushing your front knee over your front middle toe.
In this deep position; gently, with intention, rotate your thoracic (core - torso) from side to side, making sure you breath deeply into the extreme limits.
Step gently up to neutral and switch sides.
Do as many as you can whilst maintaining good form but start with 8-10 reps each side. This is a full lower body warm up using all the different muscle groups and by adding in the upper body rotation, you start training the ski specific skill of separating the upper and lower limbs.
More Ski Warm Up Exercises
Ski Warm Up exercises, expertly demonstrated by Chemmy Alcott :-
Warning and Disclaimer
Please Note :- Chemmy is not a qualified trainer or coach, and we offer this information only from her viewpoint, ability and experience as an Olympic athlete. Should you choose to follow the advice on this page, you do so entirely at your own risk.
This information does not constitute medical advice or the practice of medicine, and it does not replace the advice of your doctor. Before undertaking any course of exercise, you (the reader) must seek the advice of your doctor, physician or other qualified health care professional.
ALWAYS :- Consult your doctor before starting any fitness programme.
ALWAYS :- Warm Up before exercising, and gradually increase range and speed of movement.
ALWAYS :- Stop and seek advice if you feel unwell or experience pain or nausea while exercising.
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