Snow Fit!

snow5

Snow is coming!

Snow is slippery and unstable and puts your body at risk for injuries if you aren’t physically conditioned for it. You need to prepare your body for the demands of skiing, sledding, snowboarding, and snowshoeing.  Cardiovascular exercise along with muscular strength and stability are key components to focus on.

*Here’s five exercises to start incorporating into your workouts now! Start all exercises with abdominals contracted in, chest open, and shoulders back and down (spine tall, but in a neutral position).

Same Side Tap Downs

Snow

Targets stabilizing muscles of the ankle, knee, ankle, and hip.

  • Stand on your right foot with a slight bend in the knee.
  • Slowly lower down by hinging from your hip and pushing your hip back.
  • Reach right arm towards the floor.
  • Raise all the way back up and balance 2-3 seconds before lowering down again.
  • Repeat for 8-15 repetitions on each side.
  • To make this exercise easier, don’t lower all the way down.
  • To make this exercise harder, stand on an unstable surface (balance disc, half foam roller, or even a pillow) while performing tap downs or add a dumbbell in your hand.

Squat to Knee Lift

Snow1

Targets thighs, glutes, core, and stabilizing muscles of the ankle, knee, and hip.

  • Stand with your feet hip width or wider.
  • Slowly lower hips back (attempt to bring your thighs parallel to the floor).
  • Raise back up and lift your right knee towards your chest.
  • Alternate sides for 15-25 reps.
  • Keep the sides of your waist long.
  • Make exercise harder by standing on an unstable surface or holding dumbbells.

Hop Down to Stabilization

Snow2

Targets thighs, glutes, core, and stabilizers of the ankle, knee, and hip.

  • Stand on a step or platform.
  • Hop off the step and land as soft as possible, absorbing the shock as you land with your hips back.
  • Hold the landing for 2-3 seconds before returning to the step.
  • Repeat the exercise for 10-15 reps.
  • Focus on not letting your knees wobble side to side as you land.
  • Make exercise harder by increasing the step/platform height or try performing hop downs on one leg (starting with a two inch depth and don’t let your knee cave in).

Reverse Tabletop

Snow3

Targets glutes and core.

  • Start in a seated position with your right ankle over your left knee (as if sitting in a chair).
  • Squeeze glutes and raise your hips up aiming to get your body in a straight line.
  • Chest stays open and shoulders stay retracted and depressed.
  • Repeat hip lift for approximately 10-15 reps on each side.
  • Make harder by straightening your right leg out or putting your stable foot (left foot) on a balance pad.

Straight Arm and Leg Crunches

Snow4

Targets core.

  • Lie on your back with your knees bent.
  • Straighten your left leg and right arm up towards ceiling.
  • Crunch and each for your toes.
  • Hold crunch for 2-3 seconds before lowering your chest back down.
  • Repeat 15-25 reps per side.

You can perform these five exercises as a circuit (going from one exercise to the next with no breaks in between) and working up to more sets (repeating sequence 2-3 times).

Who’s ready to hit the slopes?!  🙂

*Consult your physician before starting any new exercise program.

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