Sarah Coleman: DIY Ski Fitness
Steamboat Springs — It’s that time of year again: Pumpkin lattes, beautiful fall leaves, crisp air, cozy slippers and ski fitness. That said, I’m here to give you my do-it-yourself moves to get you ready for the slopes.
I often nickname ski fitness, “pre-hab, so that you don’t end up in rehab.” This is the main goal of any ski fitness conditioning you do. Protect, strengthen and mobilize those muscles to be ready for impact and fatigue. Following are the five things I would recommend.
Stretch in as many ways as you can. Try this sequence to get you limber for the winter. Spend about one minute in each pose and repeat three times.
- Downward facing dog
- Pigeon (each side)
- Lunge with a twist (each side)
- Forward fold
Build core strength
This means your entire core, from hip flexors to gut to back. Practice this routine every day for as many rounds as you can in 12 minutes.
- 1 minute plank
- 25 sit-ups (full range of motion)
- 25 hanging leg raises
- 25 Supermans (back extensions)
- 25 butterfly crunches (bottom of the feet touching, knees out to the side)
- 30 second side plank (each side)
Think of it as jumping, leaping and moving laterally in variations. Play around with these moves and see what you like. Try doing two rounds at least three times a week.
- 50 lateral jumps (side to side)
- 25 jump lunges (think tele turns)
- 50 jumping jacks
- 25 jump squats (get butt low and explode out of bottom)
Build strength where it matters most. Aim for about 300 of these each week in whatever combination you choose. Feel free to add weight if you like, especially with the deadlift and clean. Cash out with a Tabata squat workout, which is four minutes of squats with 20 seconds of work and 10 seconds of holding a squat.
- Walking lunges
- Pistols (one leg squats)
- Overhead squats
- Squat cleans
Be sure to get those muscles and the lungs primed up. Below are my favorite ways to get your heart rate up.
- Double-unders by jump rope: the rope passes under your feet twice, try do get 50 done without stopping
- Burpees: you all know how much I love these! Aim for two minutes without stopping
- 400 meter run: repeat four times
- Box jumps or stair jumps: jump on top of a box or find a set of stairs and jump to the top three times
There you have it. Now you too can mix and match your own ski fitness workout.
Don’t forget to add some foam roller exercises or lacrosse ball work for stretching and mobility at the end of your workouts. Be sure to focus on your glutes and hamstrings, especially. And don’t forget to smile; after all, it is almost ski season. What kind of skis are you getting this year?
Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently the health and wellness director at The Foundry, is a personal trainer, “CrossFitter,” coach, outdoor enthusiast, managing partner with Inspired Live Network and owner of A weight Lifted Fitness Camp. She provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.
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