We know there’s a lot to juggle when starting a healthy active lifestyle. Most of us know that we need to move a little more and eat a little less. But HOW to do these things stops many of us in our tracks. Below we share some tips about not only WHAT to do but HOW to do it. Follow these principles and you’re well on the path to achieving a healthy lifestyle. Read More
MTNB is an 8-week strength plan specifically for cyclists to improve durability and performance for the demands of mountain biking. Excessive repetitions associated with endurance activities can lead to joint and connective tissue damage over time as muscle fatigues and the body’s stabilization system is unable to maintain optimal joint alignment. Read More
Ski & Ride Conditioning is designed to prepare athletes for lift-assisted downhill, side country, and the backcountry. Skiing and snowboarding have very specific fitness demands with emphasis on leg and core strength. Each workout is composed of warm-up/mobility drills for the legs, hips, shoulders and strength & conditioning exercises as follows: lower body, upper body, core, full body, lower body power. Read More
In a tall kneeling position, with the plate on ground next to your hip, lift/press the plate overhead and down to your opposite hip. Remember to hinge at the hip and engage your core then lift the plate.Use a 10/25lbs bumper plate. Perform 12-20 reps. Read More
Lie in a supine position with weight overhead. Drive body/weight up to the top of sit-up position – completing all reps. Then in a sitting position, lean back slightly and rotate weight (not low back) side to side tapping ground with each rep. Feet can remain on the ground (easiest), alternating heel tap, or feet suspended above ground (most difficult). Read More
Great full body locomotion drill with high load on lower body. May use chest harness or waist belt which makes it easier to reverse the direction of pull making drag hammer both sides of the legs. Load sled, position belt across top of pelvis – not stomach. Lean into load and drag sled with slow powerful steps. At the end of the drag, reverse direction and position belt across the rear of pelvis (not low back) and drag load backward to hammer the quads. Read More
Lie supine on a bench. Position hands about 1’ past break in knurling so arms are approx 90 degrees at bottom of press. Pull down and back with lats/shoulder and draw in breath to create a stable torso. Un-rack barbell, inhale deeply and push against your breath as you lower weight to mid-chest. Press bar upward until arms are extended = 1 rep. Read More
Core and leg strength lift w/ focus on posterior chain: hamstrings, glutes, low back. Shins to bar, feet about hip width apart. Big chest, activate lat/core muscles, big breath in. Push hips back/load hamstrings before bending knees. Keep back neutral (avoid rounding back when reaching for bar). Pull bar to waist by pushing away from the floor. Return bar to the floor by pushing the hips back as opposed to starting descent by bending knees. Remember this is a hip dominant lift, not knee dominant. Read More
Ski & Ride Conditioning Program warm ups are designed to prepare athletes for lift-assisted downhill, side country, and the back country. Skiing and snowboarding have very specific fitness demands. Read More
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