Workout of the Week
August 29, 2018
Our brief cold snap and sleety weather here in Jackson Hole reminded us all of the upcoming mud season which means ski fit is less than a month away. SO, it’s time to transition into basic plyometric exercises to prep your run/bike/hike muscles for the speedier winter activities!
All you need for this workout is a jump rope (imaginary or real) and a bench/couch/chair. Begin the warm up with back stepping lunges, jumping rope and push ups. The box drill consists of jumping forward, lateral, back, and other lateral. Just like jumping on the 12, 3, 6, and 9 on an analog clock. Do that clockwise and counterclockwise on both feet then single legged.
During the upcoming rounds you’ll be performing explosive, plyometric movements. You should only perform these if your joints are healthy. Begin with smaller jumps and progressively move into larger ranges of motion if you can maintain flawless form. Use times listed as a guideline, adjust work and rest as necessary.
Perform tuck jumps by beginning the squat then explosively jumping up and quickly lift the knees to the chest ONLY as high as you can control the landing, making it soft and quiet. The side to side barrier jumps are similar, just jumping laterally over a line, book, or small cone depending on your comfort with the height. Keep your ankle, knee, and hip in alignment as you land from the lateral jump. The forward backward barrier jump is the same form, just forward and backwards. Watch your balance on the backwards jump.
Squat jumps are in place, just make sure you reach your arms up to get into full extension as you drive up through your heels. Land softly on the broad jumps by rocking back onto your heels.
Next, move into a muscular stamina circuit by doing 1 minute of Bulgarian split squats, push ups, a hamstring curl with your feet elevated on your bench/couch and driving through your heels, then atomics with the arms and legs coming up and across to the opposite site. Finish out with a stretch for the hips and back.
Happy jumping y’all! Please join me in my Tuesday Thursday 6:45pm ski fit class that starts September 25th to get your butt in shape for winter sports!
Warm up:
2 rounds
20 back lunges
30 jump rope
10 push ups w/ instep
Square drill
3 rounds
20sec tuck jumps
40sec rest
3 rounds
20sec barrier jumps (side/side)
40sec rest
3 rounds
20sec barrier jumps (forward/backward)
40sec rest
3 rounds
20sec squat jumps
5 broad jumps
30sec in step stretch one side
3 rounds
30s each Bulgarian split squat
30s push ups
30s poor man ham curl
30s atomics
30s rest
2 rounds
30s hip stretch
5 downdog to cobra
30s figure 4 stretch
