Skiing Warmup 2

⏱️ 10-15 minutes Foam Roll Quads Foam Roll Calves Foam Roll Fibularis/Peroneus (Outer Lower Leg) Foam Roll Shins Bird Dog x5-10 per side Quadruped Neck Movements x3-5 per direction Spiderman to Rotational Squat x3-5 per side Ankle Rolls x5-10 per side Deep Knee Bend x10 Lateral Calf Raise x10 per side Standing Hip Circles x5-10 per side Single Leg Squat x5 per side Side to Side Hops x30s Pogo Hops x10

Slalom Hop (Agility Ladder)

3 x 4

Scissors - Agility Ladder

3 x 4

Medicine Ball Rotational Slam

3 x 8

Plank on Forearms - Alternating Leg Lift

3 x 30

Single Leg Squat to Box - TRX Assisted

3 x 8

Single Arm Bent Over Row

3 x 8

Dead Bug Rotations

3 x 8

Skater Jumps

3 x 30

Band Assisted T Spine Rotation

3 x 10

Wrist Extension - 2DB

3 x 20

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes so you don't feel stiff later. - 🍽 Eat something within the next hour or drink a protein shake. - 💊 Take 5g of creatine daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake with 5g of creatine within the next hour. BEST Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.

Skiing Warmup 2

⏱️ 10-15 minutes Foam Roll Quads Foam Roll Calves Foam Roll Fibularis/Peroneus (Outer Lower Leg) Foam Roll Shins Bird Dog x5-10 per side Quadruped Neck Movements x3-5 per direction Spiderman to Rotational Squat x3-5 per side Ankle Rolls x5-10 per side Deep Knee Bend x10 Lateral Calf Raise x10 per side Standing Hip Circles x5-10 per side Single Leg Squat x5 per side Side to Side Hops x30s Pogo Hops x10

Slalom Hop (Agility Ladder)

3 x 4

Lateral High Knees - Agility Ladder

3 x 4

Band Assisted Adductor Stretch with T Spine Rotation

3 x 8

Loaded Beast

3 x 8

Depth Drop (Box)

3 x 8

Split Stance Chop Up - Cable/Band

3 x 8

Single Arm Kickstand Deadlift

3 x 8

Z Press - 2DB

3 x 8

Leg Curl - TRX

3 x 8

Push Up - TRX

3 x 8

Cooldown

😌 Foam roll (recommended) or stretch for 2 to 5 minutes to lessen soreness significantly. 🍽 Eat something within the next hour or drink a protein shake. 💊 Take 5g of creatine daily: https://s.thorne.com/HYTTc (ask me for 20% off) 😴 Sleep 7 to 9 hours.