Forget all the fancy gear; do you really have what it takes to stay on your feet and avoid injury while hitting the slopes this season?
Mimic instability and build endurance by adding a few new moves to your existing workout routine, and it just might mean the difference between a great day of runs and having to call it quits early.
Billy Polson, founder and co-owner of DIAKADI (San Francisco’s largest personal training gym) recommends the following three exercises to condition, strengthen and help prevent injury prior to making your way to the mountain.
The best part? All you need is a BOSU ball, a balance board (or short plank of wood) and two weights.
1. Lean with it, rock with it
Place the balance board on top of the BOSU ball (flat side down) and hop up on it, spacing your weight evenly between both feet. Bend your knees and rock side to side, shifting your weight slowly, holding your core tight to maintain balance. Do this for 60 seconds.
2. Take it up a notch
Grab your two heavy weights, and step back up onto the board, finding your balance and holding in a squat position. Holding your arms at your sides, start lifting weights slowly up to shoulder height, then back down, while maintaining and proper form. Perform 2 sets of 15.
3. Practice your moves
After your last rep, drop the weights, go into a deeper squat, and hold. Practice shifting weight onto your toes, just like you are taking a turn on the mountain. Add some toe turns, move your weight into your heels, then back to your toes. Shift from side to side, practicing your turns and conditioning your legs for long runs. Do this for another 60 seconds.
Here’s a video of Billy demonstrating some of the moves. Happy shredding!