Warmup: Ski Jumper

• Start in a standing position, feet hip width apart, hands next to your hips.

• Maintaining a neutral spine and soft knees, push your hips back and up, keeping your hands next to your hips, sticking behind you like a ski jumper going down the ramp.

• Return to standing and bring your arms straight up to shoulder height.

• Allow a little bit of movement in the knees and be careful not to lock them out at the top position.

• When you feel comfortable, try snapping your hips forward with more force, stopping when your body is a straight line rather than curving forward.