FITNESS TIP
ARE YOU READY TO TACKLE THE HILLS THIS WINTER? By Deborah Moore Strength & Mindset Coach, and Alpine member
WHETHER YOU’RE PLANNING TO SKI AND SNOWBOARD, OR SNOWSHOE AND CROSS-COUNTRY (OR ALL OF THE ABOVE) THIS WINTER, MAKE SURE YOUR WHOLE BODY IS READY FOR THE TERRAIN AND THE ACTIVITY. THESE SIX STRENGTH MOVES NOT ONLY FOCUS ON STRENGTH BUT ALSO ON STABILITY – REMEMBER THAT ALL OUR FAVOURITE WINTER ACTIVITIES USE THE LEGS, UPPER BODY, AND CORE, SO LET’S WORK IT ALL! REMEMBER TO CHOOSE A WEIGHT (WHERE APPLICABLE) THAT CHALLENGES YOU FOR THE NUMBER OF REPS STATED!
1. WEIGHTED STEP UPS: 8-10 REPS EACH LEG • Use a bench or even just your stairs - the higher the step/ bench, the harder it is • Start without a weight, if necessary • Don’t rely on your rear leg too much Top tip: avoid leaning too far forward, and press out of your lead leg (the one on the bench) Muscles worked: quadriceps, hamstrings, glutes, adductors
3. BENT OVER ROW: 8-10 REPS • Start with working arm extended but with a slight bend • Keep back flat, “row” up to lower rib cage Top tip: keep your core engaged to stabilize your body! Muscles worked: upper and mid-back, biceps, core, hamstrings and glutes, lats
2. SQUAT JUMPS: 10-12 REPS • Try to get some explosive power off the ground • Land softly directly into a squat Top tip: make sure your squat sees your rear at or below parallel Muscles worked: glutes, quads, hips, hamstrings, and heart!
4. SINGLE-LEG ROMANIAN DEADLIFT (RDL): 8-10 REPS EACH LEG • Carry the weight on the opposite side as the leg that raises • Reach/lower the weight close to your supporting leg, bending the knee slightly for stability Top tip: keep the movement slow and focus on stability Muscles worked: hamstrings, glutes, calves/ankle stabilizers, core SKIDOODLE 2022 17
