Hooray for SNOW!!! Welcome back to the fourth week of the Ski and Snowboard Series. This is a progressive strength and conditioning program specific to snow sports injury prevention and performance enhancement. By now you should have a good base strength to protect you from injuring yourself the first day out on the slopes. Also by now, hopefully you have made it to the slopes! The previous weeks direct you in beginning hip, core, and balance exercises.
Week 1: Glut med and balance progressions
Week 2: Front plank and squat progressions
Week 3: Clams and side plank progressions
Now, we are going to work on power development:
Bridge Progression – Week 4
I always tell my patients that if I was stuck on a deserted island and I could only choose one exercise, it would be the bridge. The bridge reverses so many deficits that can be detrimental to our level of conditioning. The bridge will strengthen your core, gluteals, hamstrings, and stretch the hip flexors. This exercise progression is great for prepping for the slopes and can be a lifelong injury prevention exercise.
Start: Double or single leg bridge. Perform 2 sets of 10-20 repetitions or to fatigue. Make sure your lumbar spine and pelvis is neutral and that you engage your lower abdominals. During the single leg bridge keep your pelvis flat like a table top.
Progress: Perform the progression above on a physio ball
Hip Power Progression – Week 4
Last week, we introduced the clamshell exercise to help stabilize the hip joint and ligaments during movements requiring change of direction. The large outer layer of the hip musculature (the gluteus maximus) along with the hamstrings are responsible for large bursts of power. The squat below will help develop this movement, and work on upper body muscle imbalances at the same time. To work on hip extensors, power, AND balance, perform the RDL progression.
Start: Overhead squat. Make sure to keep your elbows locked and arms right overhead. Squat down as far as you can before your arms start migrating forward or your heels start leaving the ground. Perform 2 sets of 10-20 or to fatigue.
Progress: Single leg Romanian dead lift (RDL). Perform 3 sets of 10-20 reps or to fatigue on each side.
Still not motivated or don’t have enough time to practice every day? Come to Total Body Fitness every Tuesday and Saturday where we will feature specific exercises geared towards snow sports fitness. There will be no class Sat Dec. 25th or Sat Jan. 1st. In the meantime, keep working hard!
Last minute shopping: Give the gift of fitness with CPMC Sports Wellness holiday specials.