P r e -S e a s o n a n d win t e r wo r k o u t Welcome to Core s pre-season and in-season workout. Why workout before and during the winter season? Imagine you get off the chairlift, and after your first run your legs are burning and you re out of breath. Strengthening the proper riding muscles can help your riding so many ways - It will help your stability and balance for stronger overall freestyle and free riding, prevent injury and it keeps you riding the entire day without getting tired. Our Pro coaches also do this type of workout. You will feel a positive difference in your riding! We ve put together a simple and very effective lower body, upper body and core muscle exercise guide to get your body ready for your next epic winter. You don t need to go to the gym, these are all exercises that you can do in your home. So put on some loud music or a snowboard movie and go for it. We suggest 3 workouts a week with a day or two off between each workout to let the muscles recover. This workout should take about 45 minutes to 1 hour. Each exercise can be done as 12 reps with 3 sets (12 times X 3). You can increase or decrease the number of reps as you feel. Remember to breathe for each exercise and do not hold your breath. This workout is a guide. If you re unsure about some exercises, please check with your local gym trainers. Warm-up 5~10 minute warm up is very important as it gets the blood flowing and increases flexibility. Some good warm ups are: skipping, bike riding, jogging or jumping jacks Lower body 1. Jump squats are one of the best winter specific exercises. It targets quad muscles (legs), and also works gluts (butt) and hamstrings - all important muscle groups for riding. This will especially help you with popping and ollieing on jumps and riding in the powder.. Start in a deep squat position with your hands by your side.. Explosively jump up as high as you can and reach up with your hands as you jump. C. Land with your feet apart and hands slightly forward and absorb the landing with your knees C 1 The next challenge is to bring your knees up to your chest while you re in the air.
2. The lunge is a great fitness exercise to make your legs strong for riding.. Start in a standing position with your hands on your hips.. Take a large step forward and lower down until your back knee almost hits the ground. Keep both knees as close as you can to 90 degree angles. Push up and to standing position and continue on with the other leg. The next challenge is to progress to side, diagonal and back lunges to cover all planes of movement. You can do this exercise with or without small weights in your hands. 3. Calf raises The calf raise exercise will help strengthen your calves as well as the muscles in your feet and around your ankles. Try standing on a stair for this exercise.. Stand on one foot, raise up on the ball of your foot. nd then lower back down. Repeat 15-25 times on each foot. 4. Standing 360 s trains your legs for jumping nice and high and your core muscles for quick, controlled rotations. Try the standing 360 s both ways left and right (backside and frontside) Stand similar to your stance on your snowboard and concentrate on exploding high and fast.. Start in a low position and wind up with your arms to begin your spin. Push up with your legs and lead your spin with your head and arms C. Try to keep your whole body in line shoulders over hips over knees. lways look for your landing. D. For you landing, try to touch your feet down at the same time and absorb the landing with your knees. 2 C D
Standing 360 s continued If you ve never tried (or landed) a 360 on snow before, this exercise is very effective. Your finish position (landing) will help determine your landing on snow. If your landings are a little off balance, concentrate on keeping your back straight and your head up during the spin. If this exercise is too difficult, start with 180 s and 270 s and work your way to 360 s. Upper ody 5. Push ups This exercise will strengthen your upper body and core muscles. It will also prepare your shoulders and arms in case you fall while riding. Place your hands slightly more than your shoulder width apart. Inhale on the way down and exhale on the way up. If this is too difficult, start on your knees. Make sure your back is straight and hold your core muscles tight. 6. Triceps exercise (Dips) will help you get up off the snow and powder. Find a stable bench or low table for this exercise... Start with your legs straight out in front of you and your arms straight. Drop your butt toward the floor and allow your arms to bend to 90 degrees, then straighten the arms and lift your butt back up. Core Muscles The core (abdominals or abs) muscles are the most important muscle group to train for snowboarding. Every trick, spin, grab, powder turn, slash etc. starts from your core. These muscles (including the lower back) really help to keep your overall balance and stability on the snow and in the air. 7. Oblique twists are a very effective way to strengthen your oblique (side) core muscles: 3. Lie on your back with your knees bent and back flat on the floor. Tighten your abdominal muscles and use your arms to stabilize your body.. Keep your shoulders on the floor and let your knees fall slowly to the left. Go only as far as is comfortable. You should feel a stretch, but no pain. C. Return to the start position. Repeat the exercise to the right. continued on next page...
Oblique twists continued... C 8. Superman This core exercise called the superman can really help you strengthen your lower back. For this exercise, you alternate lifting each arm and the opposite leg at the same time. Go slow. Lie on your stomach with your chin close to the ground. Tighten your abdominal muscles.. Raise your right arm and left leg off the floor. Hold for three deep breaths.. Lower arm and leg and repeat with your left arm and right leg. Hold for three deep breaths. 9. Core Crunches are a classic core exercise. Lie on your back and lift your legs so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles. Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Return to the start position and repeat. 4
10. ent Knee raises are another great core exercise to help bring your knees up to grab and spin. Lie on your back with your feet on the floor and knees slightly bent. Place your hands beside your butt to help keep your back flat on the ground.. Slowly bring your knees toward your chest until at a 90 degrees angle. Keep your core tight during the entire motion.. Exhale while lifting your legs. Inhale when returning your legs to the start position. 11. Side ridge Side bridges improve the stability of all the muscles surrounding your spine and stomach. When you are doing the bridge exercise or a variation of the bridge, make sure to contract your core and remember to breathe. Lie on your side with your hand on the floor (or forearm) and your feet stacked.. Contract your core and raise your hips until your body is straight from ankles to shoulders.. Slowly lift your upper leg (and arm for a challenge) upwards. Keep your body straight. Repeat for about 30 seconds then switch to the other side. fter exercise stretches good stretch is essential after your workout: Calf muscles, quadriceps, hip flexors, back, abs, butt, ham strings and triceps Recovery food & drinks Right after your workout, drink either a sports drink, juice or even chocolate milk to help your muscles recover and to lessen soreness. Shortly after, eat a meal with a mix or protein and carbs to start the muscle building process. Take a day or two off and mix in some cardio training as well. Cardio / endurance couple of days each week mix up your routine with some cardio training with: biking, walking, jogging, swimming and rowing. Remember, this workout is a guide only. Check with your local gym if you re having trouble with any exercises. 5 Enjoy your training and See you in Whistler