Fierce45 Denver
high intensity | low impact | intentional movement

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FIERCE FOR THE SLOPES

If you’re a Colorado skier or snowboarder, you know all too well the aches and pains that can come with a day on the mountain. With the constantly changing terrain and conditions that go hand-in-hand with snow sports, skiers and snowboarders need to be fit and agile to reduce their chance for injury while still being able to have some fun. Getting back on the slopes will certainly get you back into ski or snowboarding shape, but cross training is just as important.

One of the many reasons we are obsessed with the Fierce45 method is its ability to meet all of the elements of physical fitness—cardio, strength, endurance body composition and flexibility—in each and every move.  To get you prepared to dominate the mountain this year, we’re breaking down the four best Fierce45 movements to get you geared up for ski and snowboard season.

Snowboarding: Squats

Resistance: Heavy springs (one blue OR one blue + one yellow)

Targets: Glutes, quads

1.     Standing on the front platform, facing the side of the room, keep one foot on the platform and place your other foot onto the carriage around line 1.

2.     Open the carriage hip-distance, keeping your body weight centered so that the tension is constant on both of your legs.

3.     Working both legs, bend your knees and sit your hips back to go into the squat.

4.     Keeping your weight in your heels and knees aligned over your ankles, press through your feet and come toward standing without moving the carriage. Make sure to keep a slight bend in your knees at the top of the movement.

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Skiing: Skater

Resistance: Heavy springs (one blue OR one blue + one yellow)

Targets: Glutes, outer thighs, quads

1.     Standing on the front platform, facing the side of the room, you will keep one foot on the platform and place your other foot on the carriage around line 1.

2.     Push the carriage open about hip-distance apart and sit into a squat by bending both knees and drawing the hips back to keep your knees behind your toes.

3.     Staying low and keeping your body weight centered between your legs, slowly press the carriage away from the front platform by straightening the leg that is on the carriage.

4.     Bend the leg and resist the carriage on its way back in, avoiding the carriage ever touching the front platform. Stay low in your squat throughout the movement without moving your upper body and torso.

Skater.gif

Cross-country or downhill skiing: Super Lunge

Resistance: Heavy springs (one blue OR one blue + one yellow)

Targets: Quads, core, arms, hamstrings

1.     Kneel on the carriage facing the back of the room.

2.     With the long black cables in hand, your primary leg will be forward with your foot under the ‘S’ strap and your heel firmly pressing into the carriage.

3.     Keeping your back knee (secondary leg) down on the carriage around line 2 until you are settled into the movement, curl your back toes under and lift your back heel high.

4.     Your hips and shoulders are squared to the back of the room with your shoulders over your hips and your arms extended in front of you, some tension on the cables.

5.     Pressing your front foot into the carriage, slowly straighten both legs while drawing the black handles toward your body on the way to standing.

6.     Engaging both your glutes and hamstrings on your front leg, bend both of your legs dropping your body and back knee back down toward the carriage. Arms will straighten while you are lowering and should be almost straight at the bottom of the movement.   

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Mogul skiing: Dancing or Twisted Bear

Resistance: Light springs (one yellow OR zero springs)

Targets: Obliques

1.     Keeping your hips in line with your shoulders and heels high, come to a high plank with your hands on the front platform and feet on line 1.

2.     From your high plank, bend your knees in toward the elbow opposite the oblique you are working and stop you knees under your hips.

3.     Straighten your legs to return to high plank and bend your knees toward the other elbow.

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