Putting in the groundwork can pay off for your ultimate season of snow sports, says Amanda Khouv.
SNOW sports are no joke. Staying active and keeping muscles sharp all day, every day is gruelling, especially as skiing and snowboarding aren’t the kind of activities you can practise year-round.
Many of us come back with niggling injuries or just don’t have the power and endurance to make the experience as fun as we know it can be.
That’s why we’ve enlisted the help of personal trainer Emily Cole to make sure you guys are on form before you hit the lifts this season.
For at least a few weeks before your trip is due (lucky you!), do this workout two to three times a week and enjoy smooth-running outings on the snow.
HOW TO DO IT: Perform 8-10 reps of each move or 30 seconds for isometric holds. Rest for 30-60 seconds depending on your level, then repeat for a total of three sets.
KIT YOU’LL NEED:
• Box • Kettlebell • 2 x dumbbells
Areas trained: GLUTES, QUADS, CORE
* From standing, take a large step forward with one leg.
* With both feet facing forward, drop your back knee down and lower your hips until your legs are bent to about 90 degrees.
* Drive through your glutes on the front leg to straighten that leg and bring your back leg next to it.
* Repeat with your other leg stepping forward.
SAFETY TIP: Keep your torso upright throughout – don’t let it tilt to either side
Areas trained: GLUTES, QUADS, HAMSTRINGS
* Stand with feet slightly wider than shoulderwidth apart, toes pointing slightly out.
* Push your hips back then bend your knees.
Sit back into the squat (as though you’re sitting on a chair) with a neutral spine, shoulder blades back and down, and chest lifted.
* Keeping your feet firmly on the ground, lower until your hips are in line with your knees.
* To come back up, keep tight through your core, push up through the middle of your foot, drive your knees out and squeeze through your glutes, then repeat.
SAFETY TIP: Don’t let your knees collapse inwards – keep them tracking over your toes
Areas trained: GLUTES, HAMSTRINGS, QUADS
* Stand in front of the box.
* Bend knees and use arms to give you momentum to jump two-footed onto the box.
* Land slightly squatted.
* Stand up straight before stepping or jumping off the box, then prepare to repeat the move.
SAFETY TIP: Ensure your knees are tracking over your toes upon landing on the box
Areas trained: GLUTES, QUADS, HAMSTRINGS
* Holding a dumbbell in each hand, start with one foot on the box and keep it there throughout your reps.
* Lift your toes on the back foot (so you’re not tempted to push off that leg) and push through the front leg to get you up onto the box.
* Keep your back foot in the air and hold your balance, then slowly lower it back to the floor and repeat.
* Perform all reps on one leg and then switch sides and repeat.
SAFETY TIP: Keep a tall, long posture throughout and don’t hunch your shoulders
Areas trained: GLUTES, HAMSTRINGS, LOWER BACK
* Start standing, feet shoulder-width apart with soft knees, and hold the kettlebell in front of you with both hands in an overhand grip, arms straight.
* Squeeze your shoulder blades together and keep a flat back as you hinge at your hips, pushing your hips back as far as you can and keeping knees soft but not bent. Pushing your bum back should generate tension in the hamstrings as the kettlebell approaches the knees.
* When you can’t hinge forward any further without losing form, extend your hips and squeeze the glutes to stand up straight back to the start and repeat.
SAFETY TIP: Keep your shoulders back and don’t let your back round as you lower
Areas trained: CORE, LOWER BACK, SIDES, STOMACH
* Start in a plank position on your hands with your wrists underneath your shoulders.
* Keep tension between your shoulder blades, creating a line from your shoulders to your hips to your ankles.
* Lower one forearm onto the floor, followed by the other, so you are now in a forearm plank position.
* Leading with one arm, push back up onto your hands and continue.
SAFETY TIP: Keep your core tense and body in a straight line throughout
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