Fit For The Slopes
Week 2
We are well on our way to experiencing our best ski and boarding season yet.
Today we add 3 new exercises and one stretch to your program.
- Perform the 3 exercises from last week quickly without a break in between each one.
- Take a 30 second recovery and perform today’s 3 new exercises.
- Perform today’s and last week’s stretch.
*Fit for the Slopes Tip* – Strengthening the gluteal and hamstring muscles has been associated with a reduced rate of injury in skiers and boarders. Stronger hamstrings can counteract the unbelievable strength in a skier’s quads lowering their risk for experiencing a common skiing ACL injury.
In our weekly Fit for the Slopes program, we will be reviewing bridging, hip extensions and hamstring curl exercises which will condition these areas.
Lower-Body: Bridging
Lay on your back with your knees bent and feet on the floor. Take your right leg and extend it straight into the air. Keeping your abdominals contracted and your hips square to the ceiling, lift your hips towards the ceiling while supporting your body weight on your left leg until you are also resting on your shoulder blades. Now while holding this position, slowly lower the right leg down towards the floor until it is parallel to the left supporting leg, then lift it back to a straight and extended position. During the movement of the right leg, it is critical that no movement exists in the left leg or in the spine. Now, lower the hips towards the floor. Perform 8-15 reps on one leg and then repeat on the other.
Power: Explosive Squats
Position your feet about hip or shoulder width apart. Keep your knees caps facing forward and your body weight equally distributed on all 4 corners of your feet. Now slowly squat down until your upper thighs are parallel to the floor and then quickly explode upwards jumping into the air. Upon landing be sure to bend your knees to assist in the absorption of impact. Continue for 20 seconds. For a more advanced version, try the movement on a BOSU Trainer.
Torso: Rotationary V-Sits
Start by sitting completely upright. Sit back in a good postural position supporting your body weight on your sitting bones while keeping your chest out, shoulders back and abdominals contracted. Holding this position slowly rotate your elbows side to side. Perform for 5x each side, take a break and then repeat. To make this exercise more challenging, hold onto a medicine ball.
Flexibility: Apre-Ski Hamstring Stretch
Find a stool and position your leg on the stool. Keeping the leg straight, slowly bend forwards at the hip while keeping your back in a neutral position. Hold the stretch for a 30 second minimum. Repeat on the other leg.
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Yours in health & fitness,
Sherri McMillan
Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!
RUN, GIVE BACK & PARTY AT MAIN EVENT AND OTHER DOWNTOWN PUBS!
Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.