Since the end of the ski season has been forced upon us, why not start thinking about the next phase of training?! Of course, take some time to chill and decompress from the race season, but when you’re ready, you can get back into the groove with a more focused fitness routine. Not only will this help build your base for next ski season, but it will also help boost your strength and performance for any other sports you might do this Spring and Summer.
As ELITEAMers, you know that there are many parts to being fit including strength, mobility, agility and more. This month we outline a fun strength workout you can do anywhere, any time. All you need is a rock!
This workout takes about 20-30 minutes and you can do it anywhere – your basement, outside, or in a gym. The most important part is that you use a rock (or weight) that is only as heavy as your age (ex. a 12 year-old should use no more than a 12 pound rock). Be smart about it. If the rock feels a bit too heavy, no worries, use a lighter one. You can progress to a heavier weight in the weeks ahead.
ALERT: We’re creating an ELITEAM “Online Summer Workout” program for ski racers that we’ll be launching in May. Stay tuned!
FULL BODY ROCK WORKOUT
There are SIX exercises.
Do each one for 30 seconds. Too easy? Move up to 45-60 seconds.
Then repeat for 2-4 rounds.
As always, do a 5-10 minute warm-up before the workout that includes dynamic stretches (ex. karaoke, shuffle, frankensteins, shoo the chickens, high-knees, butt-kicks, etc).
Follow this with 2 minutes of core work (planks, crunches, bridges, etc). Now your body is warmed up, your core is engaged and you’re ready for action!
Rock Lunges (Legs) – Alternate forward lunges. (Make sure your front knee does not bend beyond your big toe. Keep you chest up.)
Rock Presses (Arms and core) – Using both arms, raise the rock up from your chest to full extension above your head. (Engage your abs.)
Rock-Ups (Core) – In a sit-up position, hug the rock to your chest and perform sit-ups. Too hard? Save the rock for next month.
Rock Rows (Arms and Core) – With feet a little more than hip width apart and knees bent slightly, bend over keeping a flat back. Use both arms to lift the rock from the ground to your chest and back down. (Make sure your knees are slightly bent and your back is horizontal to the ground. Engage your abs so your back is supported in a strong position, not arched and not rounded.)
Rock Squats (Legs) – Holding your rock to your chest, perform a squat, lowering your thighs so they are parallel to the ground, then extend back up. (Keep your head and chest upright, engage your core.)
Rock Twists (Core) – Do Russian Twists utilizing your rock. In a V-up position with your knees bent and feet slightly off the ground, hold the rock with both hands, touching it lightly to the ground, alternatively sides.