Tuesday, January 14, 2014

Tuesday Training - Hitting the Slopes

winter running essentials
Winter running essentials

I've only run a handful of times since the new year, but with my work schedule easing up, hopefully I can become more consistent.  I'm also planning to add some core and other strength training to help my running and to get in better shape for skiing.  This past weekend the kiddos and I skied for a couple hours at our local hill and even after so little time, I know I need to get stronger before heading out west for spring break.  So in addition to plank, here are a couple more exercises I will incorporate into my routine…no gym or skis required, just a ball and chair.
  • Ski Lunge: "Stand on one leg in a ski-boot stance (leaning forward slightly), and place the opposite foot onto a chair or bench behind you. Squat down to 90 degrees without letting the standing knee sway. Do three sets of 12 reps on each side. To increase difficulty, hold a dumbbell or free-weight plate."
  • Downhill Lunge: "In a ski or board stance, step laterally while bending the lead knee to 90 degrees. Immediately push back to the starting position and repeat on the opposite side, staying low as if you were skiing. Do three sets of six reps on each side."
  • Hamstring Curl: "Lie on your back and place both heels on top of a physio ball, keeping your arms at your sides for balance. Lift your hips off the ground and roll the ball toward you until the bottoms of your feet are flat on the ball's surface. Roll back to the starting position. Do three sets of 15 to 25 reps."
  • Leg Recovery: "Get into a ski or board stance, hands on hips. Lift your right foot off the ground, straightening your leg to the side. Lower your leg, bring your foot back to the raised position, and repeat. Do three sets of 10 to 25 reps on each side."
Check out the moves at National Geographic Adventure.

What are your favorite exercises to prep for the slopes?

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1 comment:

  1. Squats are good especially if you add a jump to each one. Plus it's fun to jump, since Little Worker does it too. :)

    ReplyDelete

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