LOCALadk Magazine

LOCALadk Get In Shape for Sk i Season Essential Fall Workout Moves By Kim Verstringhe Skier, snowboarder, tele-skier, sledder, gravity's harshly treated former lover, or none of the above, here are some moves to get your butt in gear for that cold time of the year everyone loves. No, not summer, the colder one - WINTER! It's sneaking up on us again, so here are few simple work-outs to keep the leg screaming to a minimum when you dust off your gear to slide down the hill on that first day. Some key things to remember before starting any fitness routine are to take it easy at first, especially if you haven't been active since last season. Start slow, and then increase reps and time. Listen to your body and don't over-do it! It's normal to be a little sore starting a new routine but you don't want to injure yourself before you even get out on the hill! I usually exercise 15-30 minutes, 4-5 days a week. It's amazing how sore you can get from an intense 15 minute workout. Warm up first - even 20 jumping jacks is fine just to get the blood pumping, and have fun! Plank it out Why? The plank is the single most important exercise you can do for overall fitness and strength. It helps to strengthen the infamous "core." This is where our strength and power come from. It's where all movements should initiate from, and that is why it is so important to have a strong one. How? Lay on your stomach with hands under shoulders - in a push- up position - then straighten your arms and lift your entire body off the ground so just your toes and arms are supporting you. It is very important NOT to drop your hips so you don't end up in a sway back position. Hold your abdominal muscles tight and keep your body in a straight line - like a plank of course! Sets and Reps: Beginners 3 sets of 30 second holds working up to 60 and 90 second holds. Bonus Variations - for LOCALadk overachievers: Forearm plank to straight arm plank, Side plank to push-up to side plank - aka plank rotations, Plank with alternate leg lifts, and the ultimate Bird Dog - plank with opposite arm and leg lift! Plyo-squats Why? These are going to help you build the explosive power needed when you are out on the slopes and they also help to mimic the movements you make when you are skiing or snowboarding. But let me warn you, these are burners! How? Start in the squat position, hips back, knees bent and in line but not over toes, and back straight, chest up. Now from here do ten pulses in this squat position, rising a little and then squatting back down. After 10 pulses, fully extend your legs, jump, then land back in squat position. That counts as one rep - yes only one, no cheating. Sets and Reps: You can start with just one set of 10 reps - these are intense! Build up over time so you are doing 3 sets of 10 reps in your workout. P l a n k I t O u t P l y o - s q u a t s

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