Training with a suspension gym is a fantastic way to prep your body for ski and snowboarding season because it requires similar type movement to these sports. Improve your endurance, strength, stamina, and balance with The Human Trainer suspension gym.
Suspension gym training is a strength training workout that works muscle groups as oppose to isolated muscles like in standard resistance training. This is closer to the way our body moves naturally day-to-day and while doing activities such as skiing. Working out this way is like “reaction- practice” for the body, making it easier to take on whatever bump, mogul, or sharp turn the slope may throw at you.
Much like when you’re balancing yourself on your board or skis, a suspension gym requires balance to execute the exercises. This causes the user to engage their stabilizer muscles in every exercise; therefore conditioning and strengthening them for the slopes. Stabilizers are the muscles that support the joints and spine during movement. Strong stabilizers mean fewer injuries.
The Human Trainer Ski/Snowboarding Conditioning Workout
Do this workout 3-4 times a week before taking on the hill this winter, and we guarantee it will up your game.
Don’t forget to Warm Up…
After a few minutes of your fav cardio (to get your heart rate up) and a good stretch, add in some Leg Swings and Leg/Hip Rotations to loosen up the hip flexors. These exercises are great right before skiing or snowboarding too.
Leg Swings – Holding onto the back of a chair with you left hand, plant your left foot firmly on the floor and swing your right foot to the left, past your left leg. Then, bring it back to the right so that it is extended out past your hip. Continue swinging it like a pendulum back and forth. Turn around and switch legs. Do 10 swings on each leg.
Leg/Hip Rotations – Holding onto the back of a chair with you left hand, plant your left foot firmly on the floor. Lift your right leg in front of you with your knee bent so that your leg is at a 90 degree angle. Bring you knee in a circle across your body, down, out to your side, up, and back to center. Repeat 5 times, then switch direction. Do the same with the other leg.
Alternate each exercise with jumping rope. Do each exercise for 30 seconds and then jump rope for 60 seconds. Do the whole workout 10 times.
What you Need:
- your Human Trainer
- a mat
- a clock (with seconds)
- All exercises will have handles or foot cradles attached to the bottom of the straps.
– Straight Arm Squat: Grasp both handles in neutral position and hold on so that the straps and your arms are fully extended in front of you. Lean back and press your hips back and down into a low squat position. Return to starting position and repeat keeping both arms straight during the movement.
– 1 Legged Squat: Grasp both handles in neutral position and hold on so that the straps and your arms are fully extended in front of you. Lift your right foot off the floor so that your leg is slightly elevated in front of you. Press your hips back and down into a squat and return to starting position without putting your foot down. Repeat for 30 seconds, then switch legs.
– Cross Reverse Lunge: Holding the handles in neutral position, step back with your right leg into a reverse lunge, but cross it over to the left side as you lunge. Come back to center and repeat with your left leg.
– Jump Squats: Firmly grasp both handles and hold on so that the straps and your arms are fully extended in front of you with palms facing down. As you jump straight up press downward on the handles to increase the height of your jump. Focus on landing into a proper squat position and make sure not to land hard.
– Scissor Lunges: Hold the straps fully extended in front of you in neutral position and begin in a split stance. Begin to jump switch legs and land softly back into a lunge with the opposite foot in front. Repeat for 30 seconds.
Switch Handles for Foot Cradles for the last 3 exercises:
– Foot Cradle 1 Leg Suspended Split Squat: Begin placing one foot in the foot cradle with the hand resting on the hips or at chest height. Squat down with your suspended leg in the foot cradle pressing back and down behind the body. Repeat for 30 seconds and switch legs.
– Hamstring Runners: Lie on your back with your heels in the foot cradles. Straps should be fully extended and your bottom and legs should be off the floor. Bring your knees up one at a time towards your body. This should give the illusion like your running on air.
– Side to Side Tuck and Split: With your feet suspended in the foot cradles get into a plank position (straps should be fully extended). With legs together, bring your knees up to your right side. Return to center and then do the left side. Return to center and separate your legs as far as you can. Bring your legs back together and repeat.
Improving your wrist strength is very important for skiing and snowboarding too. For some great exercise ideas CLICK HERE