I have another great move for you here…the ski jump…aka side skaters and probably a ton of other names!
This is a great move to get your heart racing whilst challenging your glutes, hamstrings, quads AND your core! I like to think of it as a dynamic single leg squat which is sure to get your lower body warmed up and it’s the exercise that I am executing in my badge image as below…
It has many benefits too for agility, balance, strength as well as being a great exercise to help stabilise your ankles. It’s especially good for runners and all the rest of you / us / them…whoever we may be!
# Start in a squat position
# Jump to one side, e.g. left, landing on your left leg, knee bent
# Bring your right leg towards your left ankle without it touching the floor
# Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side to ensure you remain upright!
Beginners – 30 seconds
Intermediate / Advanced – 1 min
Regression – tap your back toe down onto the ground to increase stability or remove the jump
Progression – jump farther, faster, and squat lower
Ski jumps can be used in workouts such as Tabata where you work at a maximal rate for short periods of time, with short rest periods in between.
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.