Here are some helpful exercises to get you ready!
After a whopping 7+ feet of snow this week in Flagstaff, snowboarders are flocking to the slopes for the weekend. (We know this because our social media feeds are full of people going! And hurting from it! Haha). Unfortunately, not all snowboarders will be prepared for a weekend of rippin’ up the fresh snow. Many will come back sore and stiff, making returning to reality a little more difficult. So…we decided to come up with an exercise plan to help you prepare for the physical strains that will be placed on your body during your weekend of crushin’ the slopes. We have written out the exercises here, but you can check out our Facebook page to see the videos that go with the exercise names! If you have any questions, let us know. Or if you have another favorite exercise, post it for us so we can share!
Everyone:
- Start and end the day with a good stretch!
Beginners:
- Bandwalks on heels and toes
- Ice Skaters
- Sideways hip raises with universal weight machine (T,Y,I motion)
- 1/2 Foam roll rocks
Intermediate:
- Supine Hamstring Curls (with towel)
- Bosu Med-Ball pass throughs
- Bosu ball rocks
- Double Bosu toe stands (lean forward and rock back and forth)
- Lateral Bounding – without a band
- Buddy pulls
Advanced:
- High knee tuck with Box Jumps
- Lateral Bounding – with a band
- Sandbag get ups with no hands
- Bulgarian split squat (1 min hold)
- Kneel on Swiss Ball – either hold, or do upper body workout while on the ball
- Rock ups- rolling sit to stand
(If you don’t have the bands we show in these exercises, you can order them on Amazon or similar online store, or you can purchase them at a sporting good’s store.)
** Mark McMorris recommends “finding the balance” before a snowboarding run
** Jamie Anderson and Torah Bright recommend yoga to stay limber and start the day off right
** Silje Norendal recommends squats with added weight
