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Week 81: Good Mornings with Eccentric Focus

  • Writer: Keep It Moving PT & Wellness
    Keep It Moving PT & Wellness
  • Mar 3
  • 2 min read

It's March! Which means our beloved favorite season is coming to an end =( In honor of the last (and oftentimes the best!) full month of the snow season, this month's theme is Shred Prep's Greatest Hits! We have compiled 5 of our favorite drills from the Shred Prep program that are specific to skiing, snowboarding, snowshoeing, skinning, cross-country skiing, and telemarking.



Exercise: Good Mornings with Eccentric Focus


Purpose: To load the glutes in a hinge position to prep them for proper loading when bending and lifting, particularly on the way down


Who It's For: Snowboarders, skiers, snowshoers, cross country skiers, and the ones that show off… tele skiers


Why We Love It: It helps you work on the brakes by improving eccentric control of the hamstrings, glutes and back muscles


Procedure:

  1. Stand with your legs parallel with feet shoulder width apart

  2. Exhale to drive tension through your core, keeping your ribcage stacked over your pelvis

  3. Keeping your spine straight, hinge at your hips by pushing them back while slowly lowering (over the span of 5 seconds) your spine until it is parallel to the ground, or until you feel a stretch in your hamstrings. Allow your knees to bend softly

  4. Squeeze your glutes to reverse the movement to the start position

  5. Repeat 5-8 times


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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