Fit To Ski .. Part 3
Our third workout in the series continues to build on the skills needed for skiing while increasing the difficulty of the moves. More core training and muscular endurance is included in this progression. Try to do these exercises as a circuit, moving from exercise 1 through 8. Beginners should do 1-2 sets, with intermediates and up doing 3-4 sets. Feel free to decrease the intensity if you need to.
by MARCY VERBURG photos WALLY STEMBERGER
Fit to Ski .. Part 1 Be Ready for First Tracks
Fit to Ski .. Part 2 7 Moves to Help Prevent Injury
HELL SQUAT
The pace of this squat builds the muscular endurance needed for longer runs or hard, fast turns. Take an athletic stance with feet just wider than the shoulders. Hold a light- to medium-weight dumbbell in each hand. Drive hips back, lowering until thighs are about parallel to the floor. Take a full 6 counts to lower and 6 counts to return to standing. That’s one rep. Repeat 6-8 times.
TRX ROW WITH REACH
Designed to increase balance and strength, this exercise targets both the upper and lower body. Start with feet shoulder-width apart in front of the TRX, left hand on the handle. Lower your right arm toward the floor while squeezing the glutes and keeping your core engaged. Knees will naturally bend. Pulling on the TRX, return to standing, bringing your right arm back up. Alternate arms by switching the grip. Aim for 6-12 reps per side.
TRX-ASSISTED PISTOL SQUAT
Pistol squats require good joint mobility, balance and strength. Using the TRX can assist in developing the skill for this move. Start by holding both TRX handles. Lift one foot and slowly lower by pushing the hips back. Go as low as possible and return slowly and smoothly to a standing position. To make the movement easier, try keeping the front foot on the floor or not going as low. Working within your fitness level, do about 6-10 reps per leg.
BEAR CRAWLS
Start in a push-up position with the legs bent and knees just off the floor. Move one hand and the opposite leg forward, then move the other leg and arm forward. Keeping knees only 1-2 inches above the floor, crawl for about 20 paces. This is one of the most effective core exercises.
BOXING WITH A DUMBBELL
Start in a “boxing stance” with feet hip-width apart, one foot forward, with hands in front of your face and holding a light dumbbell in each (1-3 pounds). Alternate punching left and right for one minute. Keep feet light and allow hips to move as you punch. This exercise helps increase agility and endurance, and targets the upper body.
SKI JUMPERS
Start with knees bent and feet hip-width apart. Jump sideways as far as you can, comfortably landing on two feet. Jump back. This exercise develops agility and endurance. Repeat for 30-60 seconds.
AB ROLL-OUTS
Start on your knees. Take a “camel position” with the back. Place your hands on the ab wheel. Slowly roll forward, keeping abs engaged. It’s important to go forward only as far as you can while preventing the back from sagging. Note: you must be able to hold a plank before attempting this. Do 3-8 reps.
TRX HAMSTRING CURL
Lying on your back on the floor in front of the TRX, place one heel in each strap. Lift hips into a bridge position. Feet will be off the floor. Bring your legs toward the body, squeezing hamstrings and glutes. Extend legs to starting position. This works the hamstrings, glutes and lower back. Repeat 6-8 times.
SPECIAL thanks to:
Models: Heather, Sophie, Emma, Daniel, John, Nick and Malachai
Marcy Verburg: Fitness and Nutrition Coach, Snap Fitness 24/7, Toronto. Snap offers Ski Ready classes.
