Pre-Ski Warm Up: The Essential 10-Minute Mobility Drill for Snow Sports (No Equipment)

Описание: Your first run shouldn't be your warm-up. This is the essential 10-minute bodyweight routine to prepare your ankles, knees, hips, and core for skiing or snowboarding.
Developed for the David Lloyd Dublin Slopercise Snowfit course, this mobility drill increases blood flow, improves range of motion, and helps prevent common slope injuries so you can perform better and last longer.

🎿 The Science of Slope Preparation:
Cold muscles and stiff joints are the leading cause of early fatigue and injury on the mountain. This targeted sequence activates the key muscle groups used in snow sports, turning your body from "cold" to "slope-ready."

🔥 The 10-Minute "Slope Prep" Protocol:
• Format: 10 targeted exercises. Complete the circuit 2-3 times.
• Focus: Ankle stability, hip mobility, core engagement, and dynamic leg activation.
• Exercises:
1. Ankle Circles (20/side) – Stabilize your foundation for edge control.
2. Butt Kicks (20/side) – Warm up hamstrings and quads.
3. Hip Opener (20/side) – Critical for lateral movement and carving.
4. Torso Twists (20) – Prep your core for rotational balance.
5. Shoulder Rolls (20) – Release tension from carrying gear.
6. Cross Body Kicks (20) – Dynamic hamstring and hip mobility.
7. Stride and Reach (10) – Activate groin and inner thigh muscles.
8. Squats (20) – Prime glutes and quads for loading.
9. Elbow to Knee Twists (20) – Engage obliques for stability.
10. Step Backs (20) – Challenge balance and coordination.

✅ How to Use This Warm-Up:

In Your Lodge Room: Do this before putting on your gear.
At the Base of the Mountain: Find a quiet spot for 10 minutes before your first lift.
As a Daily Mobility Drill: Use it during your trip to maintain flexibility and reduce soreness.
The Rule: Never let your first run down the mountain be the first time your muscles work that day.
Press play, spend 10 minutes, and transform your day on the mountain.

⛷️ Prepare like a pro. Recover faster, ski longer.
SUBSCRIBE for more sport-specific warm-ups and fitness guides
SAVE this routine to your “Travel Fitness” or “Ski Trip” playlist!

#SkiWarmUp #Snowboarding #SnowSports #InjuryPrevention #Mobility #TravelWorkout #NoEquipment #HomeWorkout #Fitness #SkiFitness #WinterSports #Preparation

pre ski warm up, snowboard mobility routine, injury prevention for skiing, bodyweight warm up for winter sports, ski fitness at home, travel workout for ski trip, cold weather warm up, ankle mobility for skiing, hip opener exercises



Disclaimer:
When joining me for this workout video, you need to take precautions for your health and safety.
Consult your physician before beginning any exercise program.
When participating in any exercise or exercise program, there is the possibility of physical injury. To avoid any injury or harm, you need to check your health with your doctor before exercising. 
By performing any fitness exercises without supervision like with this video, you are performing them at your own risk.
See a fitness professional to give you advice on your exercise form. Lee Murrin will not be responsible or liable for any injury or harm you may sustain as a result of this video.
If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.