Easy Ski and Mobility
Easy long cardio and mobility to build your base and loosen hips and back. Optional today—if you feel run down, take the day off.
- min
- 50
- blocks
- 3
Easy the whole way, smooth and repeatable. You can breathe through the nose and talk in full sentences.
Warm-up
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 5 min | 7 min | 8 min |
| Thoracic Rotation | 10 reps | 14 reps | 18 reps |
| Bird Dog | 10 reps | 14 reps | 18 reps |
| Glute Bridge | 15 reps | 20 reps | 25 reps |
Pedal easy and breathe through your nose. On the floor, move slow and keep your ribs down; no arching.
Endurance
30 min steady
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 4000 m | 5500 m | 6500 m |
Relax your grip, stand tall, and keep the pull smooth and long. If you can’t speak in full sentences, ease up.
Cool-down
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 3 min | 4 min | 5 min |
On each stretch, breathe out longer than you breathe in. On the roller, go slow and pause on tight spots.
2026-10-11