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Hello! It's that time of year again. Time to get our bodies ready for winter and all the fun that entails. The countdown has begun and there’s no time to waste.

Over the next few weeks, I will give you three varied programs to get prepped to rip.

First and probably the most important is balance. This is the key to most movement and activity. These few exercises, will help cue your body awareness and activate your small proprioceptors.

Let’s Get Started:

Balance:

One Leg Squat
Starting standing on one leg, challenge your balance with mini-squats. As you feel more comfortable, try closing your eyes with the same squats. Do 15 squats per leg for a total of 3 sets. (These squats are not deep! Just small little movements.)

Pillow Challenge
Adding some additional difficulty, try using a sofa pillow under one of your feet. Again, when you are feeling more comfortable try closing your eyes. 15 squats per leg for a total of 3 sets.

 

Balance Step Off/Jump Off
Standing on the pillow, try stepping off onto one foot in a completely balanced position. If this is too easy, try jumping off landing on a single leg. (Hold this balanced position for at least 3 seconds) Go for 6 step off/jumps per leg. total of 3 sets.

Ballerina Squat
Standing on both feet in an upright position, roll up onto your tiptoes. While still on your tip toes, try bending your knees into a mini squat and return to standing upright. Be sure not to let your heels touch the floor for the entire set! 15 squats on your tiptoes for 3 sets! You can do this with your eyes closed for an additional balance element as well!

Back Stability
With your knees on the floor and your hands planted on the floor (in a cat/cow position). Extend your right arm and left leg. Alternate with your left arm and right leg. 8 extensions per side for a total of 16. Repeat 3 times. You can try this exercise with your eyes closed as well.

That’s it for now! I’ll check in with you next week for our next segment. Let me know how you are feeling. If you come up with any variations of your own...let me know!

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Comment by Mr Jim Hohs on November 5, 2012 at 2:30pm

Dig it ! Thank you

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