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 2. SQUAT JUMPS: 10-12 REPS

• 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 • 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!

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 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

5. THRUSTERS • Squat to at or below parallel • Push upwards as you extend weights above your shoulders in 1 smooth movement • Return to squat as you lower weights to shoulders in 1 smooth movement

Top tip: use more explosive power in the push upward Muscles worked: glutes, quads, hamstrings, core and back, triceps, shoulders

6. PLANK SHOULDER TAPS: 8-10 REPS EACH SIDE • Keep hips in line with rest of body • Slow down the movement to ensure proper form • Can be done as a kneeling plank

Top tip: exhale on each shoulder tap Muscles worked: hamstrings, hip flexors, abs, back, glutes, hamstrings, quads

Happy snow days everyone! For questions or more information on strength training, get in touch @strongr_movement or deborah@strongr.ca

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