Winter sports place different demands on your body. stay safe and strong on the slopes this year with the following exercises, recommended by bellevue club trainer Christin Tercek.
Start in a plank position. Engage the glutes, thighs and core. One arm at a time, lower down to both elbows. Pause, and then one arm at a time, push back up to both hands. Repeat using a stair step motion. Maintain a strong, straight position throughout.
Complete three sets of 10 leading with each arm.
Hold one kettlebell in your right hand while standing in a tall posture. Walk about 30 feet, imagining you are carrying a pail of water and don’t want to spill it. Maintain level shoulders and a strong core. Switch the kettlebell to the other hand and repeat.
Complete the exercise on each side 10 times.
Lateral Lunch with Cross Reach
Start in a standing position. Step laterally into a single leg squat with the right leg. On the squatting leg, keep the toes facing directly forward and the knee tracking in line with the foot. With your left arm, reach diagonally to touch the toes of the right foot. Return to start position.
Complete 10 reps to one side, then switch for three rounds on each side. Add a kettlebell for a challenge.
Start in a lunge position with the right foot forward and the left one back. Keep each knee bent to 90 degrees, being conscious that your front knee does not go over the toes of your front foot. Also, be aware that your knees are in alignment with your hips. From this position, jump up and switch legs, landing with the opposite foot in front. Repeat for 30 seconds.
Complete three sets for 30 seconds each.
Lay on your right side with the right elbow bent and tucked under the shoulder. Stack your feet. Press the body up off the floor keeping the core, glutes, ankles and lats on the right side engaged. Hold the lifted position for 30 seconds. Switch to the other side. Complete three sets of 30 seconds on each side. To modify, bend and stack both knees, with pressure on the bottom leg.
Squat with Dumbbell Shoulder Press
Begin with your feet shoulder width apart, and hold a dumbbell in each hand. Squat while keeping the weight in your heels, keeping the hips and tailbone back. Upon standing up, curl the dumbbells, then press them toward the ceiling. Keep the core engaged for the entire movement.
Complete three rounds of 15.
Stand with your feet together and arms bent by the side at a 90-degree angle. Maintaining a strong core, jump laterally about 10 inches. Pause with the feet together and then jump back to the other side.
Complete three sets of 30 seconds.