(Music Playing)
Host: So, I am here meeting with my personal trainer Katrina, she is also diet.com fitness expert. I am going on her ski trip for three and so, I ask you to put together of work out for me. So, that I am not extremely sore the next day, and I will do all the keep up for the rest of my friends while we are skiing and done the steps. So, what are we doing today?
Katrina: We are going to do four important moves works all your leg and your core muscle and it is really smart that you are starting now, because a lot of times when you going ski trip by the second or third day you are so sorry you do not want to go anywhere. You are just stand up staring your life and drink coffee like everyone else goes.
Host: Or work yoga.
Katrina: Yes, or yes you can do that. Alright so we just have warmed up on the left toe just about five minutes just let the heart pumping and the first one that we are going to do is ski side to side jumps. So, this one works on the key muscle of skiing or snow boarding. The lateral part, the core, the glop and a little bit of the caps, and your heart. So, what I want you to do is quite down a little bit and we do jump land on the other side land, jump up, and you can pause for a second to get yourself situated before you jump. Make sure that you are really sitting back when you squat. Your knees do not go to your toes your really explode up. What we are going to do is this 20 times, so just ten times back and forth and take a break her about a minute or two, or do it three times. The second move is physi-ball hip lift so what I want you to do lay on your back, and I want you to straight and your left leg in air, okay your foot is going to be on this physi-ball but actually flat on the ball. Now, I just want you to lift up the hips, good and then go back down, do you feel this one the right leg.
Host: I I sure you do.
Katrina: Good, so this is really a good one for skiing and snowboarding. You are working on the stabilizer muscles on the core and also the leg and you are working on the hand string and the glop in a little bit of cap. So, we are going to do about 15 on each leg and then switch and we are going to do it three times. So, three times for each leg and the reason why we are going to do 15 of them is to build be endurance of the muscle. The third exercise a little more functional to snowboarding but very good for the muscles specific to skin as well, so what I want you to do is grab the balance board and a hop, good and what you are going to do is try to balance so keep the balance board straight only to try the balance be soft on the knees, and we squat down
Host: I cannot do it.
Katrina: It is alright even just doing this is definitely functional for your core, your core balance, your legs and only way to stand out bring it over your right shoulder. That is good.
Host: I cannot do this on board, so ask Katrina if I could do it on the these balls balance instead which we love.
Katrina: We can do, yes. So, the medicine ball is just a half ball okay, the same thing to squat down to the other side, good bring over your shoulder. So obviously, this is an as advance, it is a balance board that is going to work the same muscles, good. So what I want to do is 15 on each side, and rest them between and then you can do it three times as well. That is good.
Host: Now that I am expert in snowboarding thanks for the balance board we are going to move on to the last move.
Katrina: The last move is a single leg eccentric squad, so all you need is a bench or you can do it on your stairs at home. So, I mean stand with one leg, drip the other leg over you are going to put all your weight into your right heel. Only to sit back as far as you can make sure your knee does not go over to your toe, pause three seconds, and then stand up, you needs all your glops and quads and your hands seems to sit back. We are going to do 12 to 15 on each leg and then switch and I want you to do it three times. A lot of times when either skiing or snowboarding, you are constantly contracting those quads and the glops, so you want to go down slow in the eccentric part of the exercise and hold that for three seconds as it here you are going down the mountain, that is good. Now, we are going run feel like 20 to 25 minutes you can jog if you want or walk, walk, jog that is good for hand strings too, and we are going to stretch, a few stretch.
Host: Sounds good so when I come back and I am not sore but bruise I thank you.
Katrina: For falling.
Host: Yes.
Katrina: You would not fall if you practice the balance board, alright see you later.
Transcription by:
Scribe4you Transcription Services