15-minute routine - glute strength and stability

Something new we are trying this year with the BSF team is adding a 10-15 minute endurance-based glute and stability workout a few times per month. Routines like this can be done before a gym strength workout or outside before an afternoon jog or spenst session. 

Our goal is to help train endurance strength in the glutes and central core. This will help athletes maintain correct body position on skis, especially while under fatigue which is when most athletes struggle with core stability. 

Warm up for 10 min spin or jog 

Exercises below can be done one right after the other. (see video for examples) 

- 20 lateral band steps (band above knee) 

- 10 body squats

- 20 lateral band steps back the other direction (band above the knee) 

repeat x2 

- 20 backward skate steps (band above the knee) 

- 10 body squats 

- 20 forward skate steps (band above the knee) 

repeat x2

- 20 backward skate steps (band around ankles) 

- 10 body squats 

- 20 forward skate steps (band around ankles) 

- 15 fire hydrant lifts right leg (band above the knee) 

- 30 second hold 

- 15 fire hydrant lifts left (band above the knee) 

- 30 second hold

repeat x2

- 20 stationary side steps right: front, side back, (band around the ankles) 

- 30 second hold in kick back position