Ski Extensions

Find a tabletop position, extend arms straight above shoulders with hands in short straps. Bring arms down to hips, imprint spine into the carriage.

1. Hold tabletop or double leg extension.
2. Small lifts with the upper body.
3. Beat legs together to a small V position.

1R, 1B, 1Y.

Down or up.

Inhale to prepare, exhale to bring hands to hips.

Develop muscular strength in the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Option to add a ball under the sacrum (advanced).

Progressions: More springs, extend legs.

Regressions: Fewer springs.

1. Upper body crunch – lift head and shoulders.
2. Single leg extension.
3. Double leg extensions.
4. Ball under sacrum.
5. Ball between thighs.