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it is David Lawrence with XC Ski Academy.com
I get sixteen tips for you on how to warm up how to prepare before you go out
ski now the story kinda fundamentals to these tips one
said I like p week he easy its complex in part I won't do it number two
they like to focus on dynamic stretching versus static stretching stratocaster G
be unionization holding up early time
another static position for delivery time and number three I like to
incorporate
down smooth whenever possible those are the three things and trying to
accomplish
with the 16 exercise duration: wise I'm not gonna do the fall twenty seconds but
when I recommend I'm
goal a shorter gone longer up to you and now I was gonna run through these
in the number two pick and choose what you like you have to do all 16 every
time
you'll find what works for use what works for me when I
you start of is this is the only one thats wise I static is like do the Sun
citation I'll come down a touch my toes
typically have probably been sitting a lot during the day arriving to the trail
in a bit tight
holders Prabhat eight seconds are slowly
is where I'm at in a dynamic movement go slowly come up
leaving the spine my palms are raised
%uh open though shoppers out leaf in my body my home
my back my legs come back down arms open
really trying to open all I'm and I'll go back down
touch my toes phone number about eight seconds will come
back down
over my arms again really trying to open up the shoulders
man's body has really tried deleting case I star in San citation
banana quickly moved going over my feet I start with my Eagles
I will those around a little bit on and get remind me who this summer wrote a
pretty bad
I find this really just kinda breaks up everything opens it up
go from here goes to my knees Monroe those around
both directions were a little bit body my hips
low Mosby suenos on to the reins the last
and now gradually switching my bag stoneman
mustard open up here star Nina was the moving on
I got my shoulders loans I'm the direction
go with my neck the mall then around both directions
probably taking 10-15 seconds her on her body
by the peace it then I'll I had was a ghost whole body
I like to then jump down Hindu simplex
now didn't lead is movin agree with snow now reluctant
activity my core muscles my back muscles
its can not be that body those bockman whole body pieces
my mind so are due by Oct 20 seconds I just replaced strike this
I'll go to my left hold that for about 15-20 seconds
you know moved to my right and hold back
for another 15-20 seconds ago from plank I love to do so slots
and I just do by squads that he hears make sure the bike goes back
me too but it's just below the knees not come up
and what I do is act the closer I get to ski season I like to
add a double pole variation that polls his heart as it pulled down
add double pole technique
to my squat I'll probably about twenty of those
I'm after squats I this were a minute and a bit ballots
to this and so I'll start swing my arms and legs
for about 30 times adding that balance
warming up the arms de Lange's
cool app Michael Wright UK if you have a problem with
definitely use along your ski pole
to help balance as you do this just to make sure that your core meeting you
arms you like to be the right time
alright in it from here I like to do
little bit skate extension this where I like have
something talents on activist people
swing by lank in front of me and out to the side
really warming does
abduction adduction movements out there
where to go from got like to act a bit more
hi no magic Intensity to warming up Sol Duc
few tote jumps not his jump up and down a little bit
320 those through 21 work jump up and down there
through to the other foot jump up and down there before I really stirred at
cross country specific high and measured
were much luv we're gonna go back night diagonal stripe month and had
a job to it every time my arm swings
you go back to me other foot this is great for tiny
it warm enough those key muscles then I like to add the skate
pylori jump size
this side BB 28 those
before I finish
know that's it and that's a that's my 50
Korea and I hope those help please use what you can do what you want to add to
that list
and I thanks so much for watching please below is video
leave comments let me know 200 videos you like to see
we think about the rest those exercises maybe if you have more to contribute to
the conversation
add that the envelope thanks so much