Get fit for the ski season with Sno Camp - Part 2
To help burn off those turkey sandwiches and Christmas pud, here is part 2 to our get fit for the ski season with Sno Camp, thanks to Virgin Active.
All of these exercises can be performed on or off the Powerplate®. If using the Powerplate® try increasing to 35Hz, Low Intensity. In any case or environment, perform each exercise for 30-45 seconds.
1. Ski Squat with Hamstring Raises – lower body strength & endurance
- Start standing up straight, with ankles & knees about hip width apart, and both them and hips slightly bent.
- Slowly move down in to a deep squat within a controlled range, ensuring that the weight goes backwards, and knees do not go any further than in line with the toes.
- From there, slowly lift your bottom upwards so that your hamstrings lengthen and you feel the tension in them – your knees should still have a slight bend in them; your legs should not be completely straight.
- Repeat the movements for 30-45 seconds, slowly and in a controlled movement. Points to consider: - Ensure the abdominals are engaged, by pulling them inwards towards the spine; this also helps to ensure back is straight and flat. - Keep your head up! - Ensure to hold each position for 4-5 seconds before changing
- Begin in the bottom phase of a squat: weight goes backwards, knees no further than in line with toes. Extend your arms behind your body and squeeze inwards, so that you feel tension in between your shoulder blades.
- From there, keeping your arms behind you, slowly raise upwards and raise yourself on to your tip toes – hold for 4-5 seconds before returning to start position
- Repeat the movements for 30-45 seconds, slowly and in a controlled movement, ensuring to hold each position for 4-5 seconds before changing Points to consider: - Make sure your arms stay extended behind the body for the whole exercise - Push your arms inwards so that you feel the tension between shoulder blades at all times - Keep movement controlled and slow
- Bring yourself on to your hands and knees – your hands should be directly underneath your shoulders.
- Tense your abdominal muscles and pull them upwards towards your spine, so that your back is completely flat like a table top
- Slowly lift one arm and the opposite leg off the ground and extend (i.e. right arm, left leg)
- Bring back to start position and repeat with the opposite limbs
- Repeat the movements for 30-45 seconds, slowly and in a controlled movement, ensuring to hold each position for 4-5 seconds before changing. Points to Consider: - Ensure that your back is completely flat throughout the whole exercise - Don’t worry about speed – concentrate on control and maintaining balance throughout
- Stand on the Powerplate, facing outwards (away from the stand & screen)
- Sit against the Powerplate, using the curve of the stand to fit your body in against it comfortably.
- Come down far enough so that your quads are completely flat and horizontal and your calves are vertical – don’t allow your knees to come forward any further than your toes
- Stretch your arms out horizontally to keep the balance
- Hold this position for the 30-45 secs Points to consider: - Ensure that your back is completely straight and your head is up at all times - Do not allow your knees to go beyond your toes
- Start on the floor, next to the Powerplate. Rest your left forearm and elbow horizontally on the Powerplate pad.
- Stretch out your legs and stack up your feet one on top of the other – your body should be in a completely straight line
- Lift your hips so that you are straight, and engage your abdominal muscles by pulling them in towards your spine
- Extend your right arm upwards to maintain the balance
- Hold this position for 30-45 secs before swapping to the other side Points to consider: - Ensure that you don’t drop your hips - Keep your head up - Keep your abs engaged so that you feel the tension in the obliques (side of the stomach) for the whole exercise