Winter Athlete Mobility

Winter Athlete Mobility — Hips, shoulders & back all play a huge role in our performance, injury prevention, and how we feel. We created these mobility routines specifically for the skier and snowboarder in mind. Improve your mobility, improve your performance, and improve your health.

How it works:

Pick between Level 1, 2, or 3 based on your current level of mobility. Each level has a description of the series labeled what you need to know. Unsure where to start? Begin with Level 1.

Work your way through the list of movements in order. Start with one round through and increase to two as you build endurance and increase your range of motion.

Equipment list:

- Bench/couch/padded chair

- Light and moderate resistance looped resistance band (Level 3)

Level 1

  • Just starting out or have limited mobility? Our Level 1 routine is a great place to start!

    Work through the list of mobility movements top to bottom starting on the lower end of the prescribed rep range and time domain.

    Complete this mobility routine as its own session apart from any activity or workout.

    Once you are comfortably able to complete the routine twice through at the higher end of the rep and time domain range, you can start experimenting with our Level 2 routine.

Complete 1-2 rounds:

  1. Hip Swivels 90/90 x 10-20 each side

  2. Lizard Lunge x 30-60 seconds each side

  3. Couch Stretch x 30-60 seconds each side

  4. Yoga Squat x 30-60 seconds

  5. Half Happy Baby x 30-60 seconds each side

  6. Reclined Figure Four x 30-60 seconds each side

  7. Childs Pose x 30-60 seconds

  8. Thoracic Rotation x 10 each side

Level 2

  • Building off of our Level 1 routine, we are now in our Level 2 Intermediate series.

    This series adds some more dynamic movement into our mobility and will require a bit more body control, stability, and awareness.

    Complete this mobility routine as its own session apart from any activity or workout.

    Once you can comfortably work through two rounds at the higher end of the prescribed reps and time domain, you can start experimenting with Level 3.

Complete 1-2 rounds:

  1. Heel Clicks x 10 each side

  2. Cossack Squats x 10 each side

  3. Bulgarian Split Squat + Twist x 10 each side

  4. Lizard Lunge + Twist x 10 each leg

  5. Frog Pose x 30-60 seconds

  6. Fire Hydrants x 10 each side

  7. Scorpions x 10 each side

  8. Supine Twist x 30-60 seconds each side

Level 3

  • Our Level 3 Advanced routine is the final stop in our mobility series.

    Building off of Level 1 and Level 2, we are now adding the use of bands for joint distraction, as well as incorporating more dynamic movement.

    Complete this mobility routine as its own session apart from any activity or workout.

Complete 1-2 rounds:

  1. Squatting Internal Rotations x 10 each side

  2. Banded Pigeon x 30-60 seconds each side

  3. Banded Couch Stretch x 30-60 seconds each side

  4. Banded Hamstring Stretch x 30-60 seconds each side

  5. Laying Down Banded Hamstring Stretch x 30-60 seconds each side

  6. Kneeling Hip Rotations x 10 each side

  7. Squat Rotations x 10 each side

  8. Crab Bridge Rotations x 5 each side