Beginning Core Workout Routine w/ Bode Miller

Beginning Core Fitness Routine with Bode Miller

Don't underestimate the importance of a strong core for skiing or snowboarding, and keeping yourself injury free. Olympic Gold Medalist alpine ski racer Bode Miller takes you through a core fitness routine to help get you started improving your core strength and balance.

Here's the beginning core workout routine from Bode Miller that you can perform everyday:

Core Workout:

1. Stomach Back Extension (8 reps x 2 sets) - Variations: hand placement out front and/or weight
2. Stiff-leg Deadlift [flat back] (8 reps x 2 sets) - Bend just at the hips, knees slightly bent
3. Plank (10-30 sec; 6 reps x 2 sets) - Variations: raise feet or alt. arm & leg
4. Functional core (Situp) slow, feet on floor (8 reps x 2 sets) - Variations: hands out front, hands on chest or head
5. Up Downs into Side Planks (switch starting arm) - Up Downs 10 reps, then 6 sec Side Plank each side
6. Reverse Crunch extend legs out (8 reps x 2 sets) - Keep lower/small of back touching the floor

Stretching & Yoga:

1. Cobra (a.k.a Up dog)  (hold for 1 to 3 minutes) - Variation: Shift side to side
2. Half Sun Salutations into Swan Dive Down - Keep back flat, into forward fold, rag doll
3. Cat Cow (5 reps) - End w/ Downard Dog (hold for 1 to 2 minutes)
4. Knee-to Chest (hold for 10-20 sec) - First each leg individually, then pull both legs.
5. T-Roll Lower Back stretch (hold for 5 secs) - Variation: Feet off the ground at 90 degrees

Note: Make sure to stretch after each core exercise, especially when just starting out.

See link below to download Excel spreadsheet to help keep track of this Bode Miller core workout (via BackcountryPlanet.com).