Fit For Snow - Send Your Season

Are you stoked for the season? Every workout you do now will pay back in performance out on the slopes; and also protect you against an injury that??l keep you at home when everyone else is out pounding it.

The statistics say that the fitter you are the less likely you are to be injured, (especially as we get a little older); and knee injuries in particular are correlated with hip strength and control of pelvic posture.

Warm up for 5 minutes; run, skip, jump, dance or prance, but get your heart rate up, your muscles warm and your breathing deep. Concentrate on standing tall with a neutral spine (just a bit of lumbar curve), with your pelvis underneath you (pubic bone should not be either behind or in front of your hip bones) and activating your core, glutes and pelvic floor. If you don?? know how to do this grab a Fit for Snow advocate and get them to show you how!

Repeat the following sequence twice (or more if you have the time)

1. Find a bench, rock, cement barrier, or chair that is about the height of your shin. As you progress you??l need a higher platform but always make sure that it is stable and that the ground in front of it is smooth. Stepping straight up (you will have to keep your posture and core, glute and pelvic floor activated throughout to do this properly) do 20 step ups leading with the right foot and 20 with the left.

2. 15 push ups with good posture.

3. Lunge walks stepping it out in front and driving the back leg up and through. Yes, you will have to keep your posture and core, glute and pelvic floor activated throughout to do this properly!! For more challenge raise your hands above your head?? for even more challenge lift any handy heavy object (skis, chem textbook, kid, etc) up over your head. You could also do mountain climbers for this interval, but heck, when you are on snow you don't generally have your arms fixed to the ground! Do 40 lunge steps or until your legs and butt hurt.

4. 20 seconds of recovery, you can do triceps dips, the plank, a handstand, grapevine or what ever you like.

And think about Rippin'!!

Please note:

If you haven't been exercising regularly it's important to check with your physician before beginning this or any other exercise program to make sure that you are not at risk for cardiovascular disease or have any other health concerns. There is an element of uncontrolled risk associated with any form of exercise; physical activity may result in muscular soreness, joint injury and pain, musculoskeletal trauma or other injuries and illnesses. Neither the author nor the sponsoring organizations are responsible in any way for any illness or injury that may result for this exercise program, if you chose to follow it you do so entirely at your own risk. If you feel faint or experience any pain while doing these exercises seek medical attention immediately.