How to do Core – Scott’s Killer Core Routine

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Notes on the exercises

  1. Strict Sit-Ups: Straight back. All the way up and all the way down. Hands on chest, behind your head, or holding a weight to your chest progresses the exercise from easy to harder.
  2. Bird’s Dog: The hip rotates through its full range of motion.
  3. Windshield Wipers: Keep the legs straight. Hamstring flexibility is a limiter for some.
  4. Three point/two point: Highly relevant for contact strength when poling.
  5. Kayaker: Highly relevant for turning the skis and kick-turn motion.
  6. Super Pushups: Shoulders and spine. Push through, then back. This will be the hardest exercise for many SkiMo racers.
  7. Hanging Leg Raises: Start with knees bent if you can’t do these with straight legs. If straight legs is easy, do these as Hanging Windshield Wipers, as per the video tutorial.
  8. Bridge
  9. Gymnast L-sit:  If you can’t do it, try crossing your legs in front of you for 10 seconds. Try straightening your legs each time, it will come. Difficult for many.
  10. Side Planks: Without weight or dynamically with a dumbbell. 5 reps per side/10 in total.
  11. Bonus: Turkish Get Ups: The grand-daddy of core exercises. Hits every major core stabilization group.

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