Easy Ski + Mobility
Long easy cardio and simple mobility. Optional day; if you need rest, take it.
- min
- 52
- blocks
- 3
Smooth, easy breathing the whole time. You can hold a conversation in short sentences; if that slips, slow down.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 5 min | 6 min | 7 min |
| Bird Dog | 10 reps | 12 reps | 14 reps |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
| Hip Flexor Stretch | 60 s | 80 s | 100 s |
Start gentle and build heat. Keep ribs down, hips level, and breathe through the nose.
endurance
35 min steady
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 25 min | 30 min | 35 min |
Pick a pace you could keep for an hour. Relax the shoulders and grip; legs drive, arms finish.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 8 min | 9 min | 9 min |
| Hamstring Stretch | 90 s | 90 s | 90 s |
| Hip Flexor Stretch | 90 s | 90 s | 90 s |
| Foam Roll | 3 min | 3 min | 3 min |
Slow everything down. Easy walk, light stretches, and short, slow foam-roll passes; long exhales to drop the heart rate.
2026-09-13