Walking Lunge with Medicine Ball Thrust

DIFFICULTY

Difficult

EQUIPMENT NEEDED

Medicine Ball

STARTING POSITION

Find a 10 to 20 meter length area. Stand with feet shoulder width apart. Your arms should be extended in front of your body with your hands holding a medicine ball.

PROCEDURE

1. With one foot, step forward about 2 to 3 feet and lower your body carefully.
2. As you lower your body to the ground drop your arms between your legs with medicine ball in hands.
3. As you push upward through the front leg's heel, thrust the ball upward while bringing the trailing leg forward to the starting position.
4. Repeat on the other side.

COACHING KEYS

• Make sure that the initiating legs knee does not extend to far over its foot on the downward movement.

YOU SHOULD FEEL IT

Quads, Hips and Core

SKI PURPOSE

Increases strength in the thighs and core. Improves explosiveness and stability on the slopes.