2nd Week of Dryland ski classes (Core)

Started off class with asking how many people did their homework which was confession time for some, as 3 hours was about max for most, some doing far less. The goal was 5 hours of ski specific training.
Please try to be at class on time, and send an email if you think you might be late.
Introduced another class member.
Please remember to bring a quick 75-100 calorie snack with water for the next class. There will be a 2-3 minute break around the 45 minute mark. Over the next several weeks, snack choice will be discussed.
I stressed once again that skiing is GRAVITY FIRST, then body weight, and then muscle.
Class had a 'choice' of working on core or legs, but of course CORE it was. The body needs a strong core first and foremost!
Started off with having a seat on the picnic benches, and doing 4 sets of 30 second holds, with a 1 minute break, after stretching the forearm and wrist.
Core and calves always seem to need more work then the rest of the ski muscles.
Went outside and did several exercises of review ski walking, which was covered in last class.
Paired up in twos, and they did leg throwing, where they lay on their backs and grab the person's ankles, that do the throwing. After showing that pushing the legs is not done timidly, most did get a workout. This exercise, very quickly shows who has a weak core.
Introduced Ski striding. The difficulty is to still find your hips still falling forward, before the knee dip push, (ahhh) Most of you know when you are getting it.  :)
Curb running for balance while HR was up a bit, and then more practice ski bounding
Introduced just a little bit of double poling (DP) to have the students realize, POLES are for PUSH.
As we stressed, you have to be mentally strong, not just physically strong, to apply technique while hurting, and bit by bit your technique will stay together, as your HR goes up, up, up.
Have an awesome week and please try to get your homework done, especially those who are planning on doing the 31km or the 55km.

After class, wifey and I went fatbiking on the local ski trails, as weather was very nice, warm and dry, which will not be likely much longer.