XC Ski Drills and Exercises Illustrated
Prepared By J.D. Downing, XC Oregon Coach/Director
Important Note: All training and technique information posted on xcskiworld.com are suggestions only and should not be considered a substitute for supervised fitness programs. Use of such material is done at your own risk with full knowledge of the inherent risks of any fitness or exercise program. Before beginning and throughout any exercise or workout plan, readers should regularly consult with your physician, follow all reasonable safety precautions, have complete knowledge of all equipment, exercises, locations, and methods as well as your own fitness and ability levels.
Supermans
This lower back exercise comes in different variations and names. The version here has proven safe and effective for wide ranges of adults. More aggressive versions with both arms raised in front at the same time are possible for younger groups or adults with a good core strength background and range of flexibility.
What To Do: On any comfortable surface (grass, running track, mat), lie down flat with your arms fully extended in front of your head. Simply raise one arm and the opposite leg 3-6 inches above the ground, hold for a half one-thousand count, lower both limbs. Repeat with the other arm/leg combo. Continue alternating to a specific rep or second count.
The motion should be very smooth both in raising and lowering the limbs.
Real World Caution: Gradually develop the strength to raise your limbs higher off the ground at the "high point" of this exercise. You can get an excellent workout just a couple inches off the ground so don't overdo things trying to be a superstar out of the gate. Also...if you do try a double arm and/or double leg variation, be sure you've built up to that level working this easier opposite arm/leg basic version.
Good luck and happy training!
