TGR Training Camp #3: Core Circuit

Hey skiers & snowboarders! Crystal Wright here from Wright Training here in Jackson Hole. This is the third installment of our 9-part TGR Ski & Snowboard Training Camp, which will get in you killer shape to crush the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on our Core Circuit, which combines four different exercises to target every aspect of your core from your obliques to your low back. Do 10 reps of each exercise with 3-4 rounds.

Hollow rock: Balance on your butt with your feet held in the air and your arms above your head. Rotate back until your back is touching the ground, then roll back forward and hold without letting your feet touch the ground.

Low back extension: Lay on your stomach with your arms folded in front of you and legs extended. With a tight core, arch your back and lift your shoulders and arms off the ground along with your legs down to your waist.

Weighted sit up: Hold a plate weight or barbells above your head that are anywhere between 10 and 35 pounds in weight with your back on the ground. Tighten your core and push up until your back is straight in line with your shoulders and the weight is directly overhead. Keep your feet on the ground and lower back down slowly.

Up With a Twist: This is a great rotational exercise in which you sit up and rotate to one side or the other, leading with your arms and hands. If you have tight hip flexors you'll likely be keeping your feet on the ground but if not, keep your feet in the air. Be sure to look where you rotate with this one.

Do 3-4 rounds of 10 reps of each exercise to get you ready for the season, and be sure to check out the entire TGR Training Camp series for more preseason workrut videos.