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Cross-country Ski and Biathlon
1. LUNGE with the bag
2. BODY BENDING TO THE FRONT in standing position
3. ROW with the bag, torso bent
4. DRAW TO CHIN
5. BODY BENDING TO THE SIDE
6. TORSO TWIST with the bag
7. ARM CURL standing, with the bag
8. TRICEPS 2. in seated position
9. BAG CROSS-LIFT in sitting position
10. PULL-OVER
11. BRIDGE
12. SIT-UP with the bag
The program we recommend for practitioners of cross-country ski and biathlon focuses on developing general stamina of body musculature. Additionally it develops stabilizer function of the full supporting muscle system, with a special attention on activating the muscles of the rotator cuff, compensating joint- and muscle overload caused by one-sided strain of cyclic stress.
 
The below exercise may be done instead of that of the given order, to make the circuit workout more varied:
1.: Scissor
Description of substitute exercise may be found at the section “Static and Dynamic exercises”.


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LUNGE
with the bag
Put the bag symmetrically on the back of the neck and hold it on both sides. Step forward into a lunge position and lower the body until knees are bent to 90 degrees. Back knee (almost) touches the ground. Get back to start position, shift legs and repeat the exercise.
Good to know
Perform this with straight posture. The direction of the step may be to the side, or frontal, or backward. For children: a smaller step to the back and simultaneously bending of the knee makes it easier and more stable to do the exercise (See small pictures)
For trainers
Motor muscles
hip (front leg) (down/flexion, up/extension) m.gluteus maximus knee flexors, knee (front leg) (down/flexion, up/ extension) m.quadriceps femoris
Stabilizers
torso (abdominal group, m.erector spinae, m.quadratus lumborum), hip (m.gluteus medius and minimus, deep eccentric rotators, adductor group), lower part of lower limb (ankle stabilizers, m.gastrocnemius)
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BODY BENDING TO THE FRONT
in standing position
Put the bag symmetrically on the back of the neck. Bend torso forward keeping the back straight (legs slightly bent). Then get back to starting position. The exercise can be executed with hands holding the bag on both sides. Bend torso until elbows touch the knees.
Good to know
Take care to keep a correct posture. At the initial phase of the exercise the back should be hold hollowed to avoid overstressing the spine. The bending should be executed till a maximum of 45°. The exercise can be executed with hands on hip.
For trainers
Motor muscles
hips (up/extension, down/flexion) m.gluteus maximus, knee flexors, spine (up/extension, down/flexion) m.erector spinae
Stabilizers
lower limb (m.quadriceps- and rectus femoris) torso (abdominal muscles, m.trapezius, mm.rhomboidei, m.erector spinae)
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ROW
with the bag, torso bent
For starting position bend forward with torso close to horizontal. Keep the bag perpendicular to body axle, a few cm from the floor. Pull the bag to the chest, then let it back down.
Good to know
When holding the SPARROWBAG®, do not only hold the textile, but also get hold of some of the sand contained. By shaking the bag, filler material can easily be spread uniformly inside it. Take care to keep a correct back posture. Back should be straight when performing an exercise, or slightly bent, to avoid spine overload.
For trainers
Motor muscles
elbow (up/flexor, down/extensor) m.biceps brachii, shoulder (up/extension, horizontal adduction, down/flexion, horizontal adduction) m.latissimus dorsi, m.teres major, m.pectoralis major, m. deltoideus back part, m.infraspinatus, m.teres minor, scapula (up/adduction-retraction, down/abduction-protraction) mm.rhomboidei, m.trapezius
Stabilizers
legs (knee flexors, buttock muscles, adductor group), m.quadriceps- and rectus femoris), body (abdominal muscle group), m.erector spinae, shoulder articulation (rotator sheath) scapula (m.serratus anterior, mn.rhomboidei, m.trapezius lower part), forearm (wrist flexors)
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DRAW TO CHIN
In starting position grip the bag from above with stretching arms. Grab the sand together with the grasp. Pull up the elbows until the bag reaches the chin then let down the bag.
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BODY BENDING TO THE SIDE
Put the bag symmetrically on the back of the neck and hold it on both sides. Bend torso left and then right. Do not lean forward!
Good to know
Take care to keep the back straight. Do not lean forward deeper than 35°.
For trainers
Motor muscles
spine region (side bent and back) m.rectus abdominis, m.obliquus externus abdominis, m.obliquus internus abdominis, m.quadratus lumborum (opposite side to bending)
Stabilizers
abdominal muscle group- torso (m.quadratus lumborum, m.erector spinae) adductor group (m.gluteus medius and minimus) shoulder articulation (rotator sheath) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part)
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TORSO TWIST
with the bag
Arms bent, hold the bag at chest level, and stand with legs wide apart. Twist torso right then left, so that the leg opposite to the turning direction also twists at the ankle. Exercise is executed with continuous movement.
Good to know
Keep shoulders pulled back. Hold the SPARROWBAG® shoulder width, snuggled from below, on the same level during the whole exercise.
For trainers
Motor muscles
elbow (up/flexion) m.biceps barchii, m.brachialis, m.brachioradialis, m.deltoideus front part, lumbar region, and back spine section (rotation) m.rectus abdominis, m.obliquus externus abdominis, m.obliquus internus abdominis
Stabilizers
torso (abdominal muscle group, m.erector spinae, m.quadratus lumborum) shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower and middle part) forearm (wrist flexors), hip (m.gluteus medius and minimus, deep eccentric rotators, adductor group) lower part of lower limb ( ankle stabilizers, m.gastrocnemius)
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ARM CURL
standing, with the bag
Hold the bag with both hands, elbows extended, transversal in front of body. Lift up towards forehead bending the elbows. Then let the bag back down to starting position, arms fully extended.
Good to know
Standing stance is to be stable, and focus can be maximized on arm bending. The bag should be hold not only by the textile material, but grasp also some sand!
For trainers
Motor muscles
elbow (up/flexion, m.biceps brachii, m.brachialis, m.brachioradialis, m.deltoideus front part)
Stabilizers
torso (abdominal muscle group, m.erector spinae, m.quadratus lumborum) shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower and middle part) forearm (wrist flexors)
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TRICEPS 2.
in seated position
Sit down in wide straddle knees bent a bit. For starting position hold up the bag above the head with stretched arms and open palms from underarm. Keep the elbows closely the head and bend them then let the bag down behind the head. With this lift the bag back to starting position.
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BAG CROSS-LIFT
in sitting position
Lay bag on the outer side of one thigh. Hold it with both hands and lift it diagonally up to chin level, then put it down on the other side. Repeat on the other side.
Good to know
Right way to hold bag: When holding the SPARROWBAG®, grasp the sand on both sides, or handle it in the middle.
For trainers
Motor muscles
hip (up/extension) m.gluteus maximus, vertebral column (up/extension) m.erector spinae, shoulders (up/flexion, abduction, eccentric rotation) m.deltoideus, m.supraspinatus, m.infraspinatus, m.teres major, m.pectoralis major (claviural part), scapula (up/lifting, upward rotation) m.trapezius upper part, m.levator scapulae, m.serratus anterior, elbow (up/flexion) m.biceps barchii, wrist (up/extension) m.extensor carpi radialis longus, m.extensor carpi radialis brevis, m.extensor carpi ulnaris
Stabilizers
m.erector spinae and m.quadratus lumborum are the basic dynamic stabilizers in keeping the lumbar spine region straight. Furthermore the scapula: m.trapezius lower and middle part, m.levator scapulae, mm.rhomboidei, m.serratus anterior, upper limb: rotator sheath, m.deltoideus, arm muscles, torso: abdominal muscle group, hip: gluteal muscle group, deep eccentric rotators, adductor group
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PULL-OVER
Lay on back with knees pulled up and bent. Hold the bag above the chest with both hands, elbows bent to the side. Push the bag upward away from the chest, and then lower it behind the head in a way that the bag almost touches the ground. Then pull it over again above the head to the chest and lower it into starting position.
Good to know
Hold the SPARROWBAG® on open hand palms, shoulder width support. For those who find this exercise too difficult: pull-over may be substituted by the chest (bench) press exercise. Push the SPARROWBAG® from start position until arms are extended, then slowly lower it back into start position. (See small pictures)
For trainers
Motor muscles
elbow (up/extension, down/flexion) m.triceps brachii, shoulder (up/horizontal adduction, down/horizontal abduction) m.pectoralis major, m.deltoideus front part, m.triceps brachii, m.serratus anterior
Stabilizers
torso (abdominal muscle group) m.latissimus dorsi, m.teres major / minor, shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part) forearm (wrist flexors), elbow (m.triceps brachii, m.brachialis) spine (abdominal and gluteal group, with some spine stabilizer function of the m.latissimus dorsi)
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BRIDGE
Put the bag on the hip and lay on back with knees pulled up and with arms bend backwards. Lean on the palms in backward position. Slowly stretch upwards the legs and arms together so the body should gouge. Keep this position for one second and get back to starting position.
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SIT-UP
with the bag
Lay on back with knees pulled up and bent and put the bag on the chest, arms around it from the bottom. Lift upper body slowly toward knees. The sit-up should be fully executed. The bag should touch the knees while remaining close to the chest, pause there and then lay back into starting position.
Good to know
Take care to keep the legs in correct position. The sit-up may be executed alternately with other types of abdominal strength exercises, like various crunches. (See small pictures)
For trainers
Motor muscles
spine (up/bending, down/extension) abdominal muscle group, hip (up/bending, down/extension) m.iliopsias, m.quadriceps- and rectus femoris
Stabilizers
neck (m.sternocleidomastoideus), scapula (m.serratus anterior, mm.rhomboidei and m.trapezius lower part), abdomen, torso (m.rectus abdominis, m.obliquus externus abdominis)
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