Pre-season fitness routine will help make you stronger & more agile on-hill

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This issue’s pre-season fitness routine will help make you stronger and more agile on-hill, building off our first two workouts in the series by adding more strength-based and agility moves.

BY MARCY VERBURG, fitness & nutrition Coach, Snap Fitness

Fitness Models:

Ali Nullmeyer, Alpine Canada team member

Dustin Titus, WSWC Master Coach Developer/Amateur Athlete

Photos Wally Stemberger

Part 1 from Buyer’s Guide 2018 issue
Part 2 from Fall 2017 issue

1.Romanian deadlift

Begin with feet hip width apart, holding a bar at hip height with palms facing down. Slowly lower the bar, hinging at the hip and pushing your bum back until the bar is just below the knees. Return to standing. Be careful to stop lowering the bar before you exceed your range of motion. 8-10 reps

2. Barbell squat

Start with feet hip width apart with a bar resting on the back of your shoulders. Bend knees forward and lower body as though sitting in a chair, then return to original position. Keep torso strong, chest up and shoulders back. 8-10 reps

3. Bosu squat with ball throw

Stand on a Bosu ball and lower into a squat position or athletic stance while holding a medicine ball. Extend the ball forward as you lower into the squat. Optional: To challenge balance, throw the ball to a partner and then catch it while standing on the Bosu ball. 8-10 reps

This workout is designed to be done 2-3 times as a circuit.

4. Single leg hop

Hop side to side on one leg without putting the other foot down. 8-10 reps

5. Alternating lateral lunge with hop

Holding a ball, step to the left into a lunge and touch the ball to the floor. Move the ball diagonally up and right. Optional: Jump on the right foot.
8-10 reps in each direction

6. Bird dog

Start on hands and knees. Lift the right arm off the floor, then lift the left leg until it’s straight. The goal is to raise the opposite arm and leg at the same time until they are parallel to the floor. Do not exceed your comfort level by lifting too high. Engage the core and keep a neutral spine while doing the exercise. Advanced version: Start in a plank position and do the same movements. 8-10 reps

7. External shoulder rotation

Lie on your left side with the right arm bent 90 degrees and holding a dumbbell. Rotate your shoulder, keeping the arm tight to the body. Return to start. 8-10 reps

8. Side plank

Lie on your side with feet separated and elbow on the floor. With obliques strong, lift your hips off the floor, keeping the top arm straight. Hold for 10 seconds and switch sides. 8-10 reps