In this three part series we will give suggestions of exercises to add to your workout program. This first part is all about stabilization.
These exercises are foundation on which the next two parts will build on. There is nothing "sexy" about these. Just the basics! A must in order to get your body for the more dynamic moves to come.
The 6 exercises to add in this month to help build stability are as follows:
- Balance Board: With any sport that includes snow, ice, or slickness this exercise helps to keep you upright! Practice 1 minute holds 2-3 times per week.
- Squats: Helps to build stability in the glutes, quads and hamstrings. Practice 2-3 sets of 10-12 reps weekly.
- Backward lunge: Continuing a theme here, stability and balance, just a different movement pattern. Practice 2-3 sets of 10-12 reps weekly.
- Swiss Ball Prone Jackknife: Helps to build core on an unstable surface. Much like activity on snow. Practice 2-3 sets of 10-12 reps weekly.
- Monster walks: These are great glute activators and you should only feel them in the glutes and core! Practice these 1-2 times per week. 2-3 sets of 15-20 reps.
- Side Plank: Great stabilizers of the core in sagittal plane of motion. These not only help protect the back but also help to carry around all the equipment that goes with snow sports! 1-2 times per week. 1 set of 3 reps holding for 20-30 seconds.
Start or add where you are in your workout program. As always make sure your form is spot on every rep. Make sure to check out our video below to get a visual of all these exercises.