Masters’ Strength Session Workout

We did a strength session on Thursday to help us build strength for skiing. A strength session is great to include in your weekly exercise or training plan and will help your skiing immensely.  Strength usually peaks somewhere between your late 20’s and early 30’s and after that, it’s a gradual decline unless you do something to keep your muscles strong.  “Use it or loose it!” definitely applies here!  You can get stronger at almost any age by doing a strength program regularly, however, it just takes longer to build strength the older you get (but it’s totally doable!).

The Core Set: start at 30 seconds, build up to 1 min.  2- 3 sets:

1.  Front plank-
2.  Side Planks L- (keep chest open and everything aligned)
3. Side Plank R -(keep chest open and everything aligned)
4. Bridge (push up legs w/shoulders on ground)
5. Bird dogs- (opposite arm & leg lift off floor)
6. Bent knee leg lifts with back flattened to floor- (Right leg lift, left leg lift, both legs lift together, repeat)

Hip Bands: Do 10-15 reps 2x:

1. Band on ankles, step to side down & back
2. Band just above knees, step sideways down & back

*Use a resistance exercise band like Thera Bands

Circuit Set: set a timer for 30 -60 sec. and do the set 1-2 or 3 times (build up). Add and change it up to suit you and what you need.

1. Step ups on picnic tables (you can do this on a box or use two stairs)
2. Ankle/Arm weights in hands: hold in hands and lift out to side, down, then up in front, then down, repeat. Use 2-8 lb arm weights.
3. push-ups
4. burpee push-ups
5. medicine ball lunges- can use any kind of weights
6. dips- can do them between two chairs
7. balance on one foot- can try to touch floor each time
8. Russian twist or wood choppers w/medicine ball (or heavy log)
9. calf lifts on steps right
10. calf lifts on steps left