Slope Ready Workout: 8 Moves to Get You in Shape for Ski Season

Alpine Life Nov 16, 2016

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Trainer Tamara Stojkov created a short, but effective, 8 move workout for us that will get you in shape to hit the slopes. Read below for all the details or watch her take you through it with Men's Journal here.

The Moves (scroll through above): Skater Jump, Lateral Hop, Forward Lunge, Squats, Dumbbell Row, Romanian Deadlift, Tricep Pushup, and Back Extension

1. Skater Jumps, 3 sets of 10 reps

This plyometric move will increase your power and speed ability. The lateral movement forces your body to utilize the abductor muscles (muscles on the side of your leg), which are often neglected, and it mimics the movement of skiing. It’s also a high impact exercise, which increases your heart rate and burns more calories.

How to Do It: Start with feet together. Hinge back and bend knees just slightly to be able to gather momentum. Push off from your left foot to jump laterally to your right and land on your right foot. Land softly on your toes and then transfer the weight into your heel as you hinge back and bend your knees just slightly to absorb the impact of the jump. Keeping your abs tight and lower back straight, bend over to reach your left hand to your right ankle, keeping your arm straight. And then right away, push off from your right foot to jump laterally to your left.

Muscles strengthened: quadriceps, hamstrings, glutes, calves, core


2. Lateral Hop, 3 sets of 10 reps
This is another plyometric move for power and speed.

How to Do It: Keep legs and feet together. Hinge back and bend knees just slightly to be able to gather momentum. Push off from both feet to jump laterally to your right, over the ball and land on both feet. Land softly on your toes and then transfer the weight into your heels as you hinge back and bend your knees just slightly to absorb the impact of the jump. Then immediately push off and jump laterally to your left. Your arms should stay straight. Bring them behind your body as you are preparing for the jump then swing them up as you jump over, and bring them back down as you land.

Muscles strengthened: quadriceps, hamstrings, glutes, calves, core


3. Forward Lunge with Medicine Ball Twist, 3 sets of 12 reps on each leg
These lunges strengthen the core and all the muscles in the legs. It’s a great exercise to practice controlling your body through multiple movements. Performing any exercises on one leg also helps to increase your ability to balance.

How to Do It: Start with feet together, holding a medicine ball in front of your body. Keep your arms straight throughout the movement. Lunge forward with your left leg bringing your arms straight out in front of you, up to shoulder height. Make sure to land softly on your heel. Your left knee should be at a 90 degree angle as you land and your right knee should be behind your hips. Keeping your arms straight, reach the medicine ball toward the floor over your left leg and bring it right back up in front of your body. Then bring the left leg back up so you’re in the start position. Repeat on the left leg before moving to the right left to really feel the burn.

Muscles strengthened: quadriceps, hamstrings, glutes, calves, core


4. Full Front Squat w/Half Squat, 3 sets of 15 reps
This move strengthens all the muscles of the lower body. Holding the weight in front of your body works both to make you heavier so that your legs have more weight to lift, which makes them stronger, and also forces you to tighten your abs as you squat down. Adding the half squat really works your quadriceps. It’s important to strengthen your quads for skiing because when you are going downhill, it’s your quads that are keeping your body stable in that position.

How to Do It: Start with feet planted firmly on the floor, hip distance apart, holding a heavy weight in front of you. Hinge back from the hips, bend your knees, tighten your abs and keep your lower in neutral as you bring your hips down toward the floor. Keep your weight in your heels. Come down so that your upper thighs are parallel to the floor if you are able to, if not come down as far as the flexibility in your hips allows. Push your heels into the ground to push yourself back up into a standing position. Then repeat those exact steps, but only come down about a quarter of the way of your full squat. Then come back up to stand. That’s one repetition.

Muscles Strengthened: quadriceps, hamstrings, glutes, calves, abdominals, lower back


5. Bent-Over Dumbbell Row, 3 sets of 12 reps
The bent-over aspect of this exercise is an excellent way to work the muscles in your lower back, which are essential for stabilizing your core while skiing. Working your entire back is important for keeping yourself upright while you ski, especially when the downhill position is pulling your whole body forward.

How to Do It: Stand straight with feet hip distance apart holding two dumbbells at your side. Bend forward so that your chest is parallel to the floor (or as far as you are able to) as you keep your lower back in neutral. Keep your abs tight. Pull from your back to bring the dumbbells up by bending your elbows and keeping them close to your body. Then straighten your arms back down and repeat.

Muscles strengthened: latissimus dorsi, rhomboids (both in your mid back), lower back, triceps, biceps


6. Romanian Deadlift, 3 sets of 12 reps
This move strengthens the legs and back. Just like with the bent-over rows, it’s an excellent way to strengthen the muscles in the lower back. Strengthening the glutes is very important for hip stability as well.

How to Do It: Stand with feet firmly on the floor, hip distance apart, holding two dumbbells in front of your body. Hinge back with your hips, bend your knees just slightly and bring your chest down toward the floor, keeping your lumbar spine in neutral. Don’t let your shoulders round forward. Bend forward until you feel a slight stretch in your hamstrings and then come back up.

Muscles strengthened: hamstrings, glutes, abdominals, lower back, upper back


7. Tricep Pushup, 3 sets of 15 reps
This move is all about shoulder stability and core strength. Also, it helps balance out the body by included muscles other than legs and back.

How to Do It: Start in high plank – feet together, wrists directly underneath your shoulders, hands shoulder width apart or a little bit closer together. Bring your chest down toward the floor, bend your elbows straight back and keep them tucked against the side of your body. Push up from your palms and straighten your elbows to come back up to the start position.

Muscles strengthened: core, shoulders, triceps, biceps, chest


8. Lying Back Extensions, 3 sets of 10
These extensions are an excellent way to work the back muscles, and also to teach your body to exercise control through a small movement.

How to Do It: Lie face-down on a mat with your legs and feet together, the tops of your feet pressing into the mat and your hands behind your head. Pressing your legs into the mat, squeezing your glutes and keeping your abs tights, bring your shoulders up off the floor as high as you can. Then come lower back down to the start position.

Muscles strengthened: lower back, upper back, glutes

ABOUT TAMARA:
Tamara Stojkov is a personal trainer and nutrition coach based in New York City at BFX Studio. She specializes in functional training and conditioning. Her clients’ goals range from losing weight to getting stronger to improving performance in sport and every day activities. Fitness to Tamara means living a happier and healthier life.

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