6 Sport Specific Exercises for Winter

It's that time of year when snow bunnies and trail blazers begin dreaming of snow and when the first day of the Skiing/Snowboarding season will begin.

Below are a few (mind you - not an exhaustive list) of exercises to tone you up and improve your muscle endurance for a day on the mountain.

Strength train these specific muscle groups 2-3 times per week - 3 sets of 1-15 repetitions.

Don't forget cardio (skipping for 1-2 minutes in between each exercise) and core training (crunches, plank, reverse crunch are good ones to try!)

1. Skater Squats

Starting Position

Stand with feet shoulder-width apart, hands on hips or behind back.

Action

Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh

2. Forward Lunges

Starting Position

Stand with your feet about 6 inches apart from each other toes pointed forward.

Action

INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions

Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

3. Standing Leg Abduction with Band

Starting Position

Grab each handle and place feet on band, hip-width apart, toes forward. Stand tall with back straight, abs engaged, legs straight and arms at your sides. Shift your weight onto left leg, keeping knee soft.

Action
EXHALE: Push right leg out against the resistance band using the other thigh.

INHALE: Slowly return leg towards the midline of the body to complete one rep.

Stay balanced and finish set on this side before switching sides.

Special Instructions
Keep abs in, knee on balancing leg soft, and eyes fixed on a focal point to help maintain balance. Keep toes pointed forward, not out to the sides. Make it easier: Bring working leg back down to the floor for balance after each repetition, if necessary; hold onto a wall or chair for balance.

Muscles Worked: Outer thigh

4. Standing Leg Adduction with Band

Starting Position

Make a loop at one end of the band and place it around your left ankle. Hold the other handle in your right hand. Stand with your right foot on the band with back straight, abs engaged and right, hands on hips and knees soft. Lift your left leg off the floor just slightly, foot flexed.

Action

EXHALE: Keeping both legs straight, use the inner thigh to pull the left leg towards the midline of your body.

INHALE: Slowly return left leg to the side, returning to the start position to complete one rep.

Finish set on this leg and then switch sides.

Special Instructions

Keep abs in, knee on balancing leg soft, and eyes fixed on a focal point to help maintain balance. Do not lean to the side as you move. Make it easier: Bring balancing leg closer to the handle you’re holding to decrease resistance. Make it harder: Bring balancing leg closer to the working leg (the "loop" end of the band) to increase resistance.

Muscles Worked: Inner thigh

5. Dumbbell Lateral Raises

Starting Position

Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action

EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

INHALE: Lower slowly with control to the starting position to complete one rep.

Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders

6. One Arm Dumbbell Row

Starting Position

Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.

Action

INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little.

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep.

Special Instructions

Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps