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Outside Magazine November 2004

Bodywork: Downhill Fitness
The Home Stretch (cont.)
Dowhill Fitness: Skiing Workouts

By Christina Gandolfo

Intro | The Workouts


	Glutes (Illustration by Mark Matcho)

Place your lower left leg on a waist-high table, with the inside of your thigh facing up and your knee at a 90-degree angle. (Your heel should point to your waist, and your toes should point forward.) Push your hips forward into the table and try to press your knee into it while keeping your back straight. Hold for six seconds, then relax for 15 seconds. Repeat twice with each leg. For a more intense stretch, stand farther away from the platform.



	Hips and Quadriceps (Illustration by Mark Matcho)

Drop to your hands and knees, perpendicular to a wall. Slide both knees back to where the wall meets the floor and point your toes up, so they're flush against the wall. Slowly bring your right leg in front of you, foot flat on the floor and knee bent at a 90-degree angle, so that your right armpit is above your right knee. With both hands on your right knee, move your torso upward, striving to bring it parallel with the wall. Hold for 30 seconds. Repeat twice on both sides.



	Hamstring and Calves (Illustration by Mark Matcho)

Face a wall, standing two to three feet away. Bend forward and place your hands on the floor, with your fingertips touching the base of the wall. With legs straight and head tucked in—you should look sort of like an upside-down V—rest your upper back against the wall, keeping your heels on the ground. Hold for 30 seconds. Repeat twice. As flexibility increases, try to place more of your back against the wall.

Intro | The Workouts

San Diego-based writer CHRISTINA GANDOLFO's guide to triathlon training for women will be published by Human Kinetics in 2004.

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