SNOW much fun!

Get set for the slopes with our snow-fit work­out and pick of the best lo­cal pow­der breaks

The Sunday Telegraph (Sydney) - Body and Soul - - FRONT PAGE -

ICE SKATERS

WHY: This im­proves your glute and ham­string strength as well as your agility, which will all be tested on the slopes. HOW: Stand with your feet shoul­der-width apart, knees bent into a slight squat, ch­est up and core en­gaged. Keep­ing your knees bent, lightly jump your left foot across your body, keep­ing your right toes on the ground, and touch your right hand to the toes of your left foot as your left arm swings back. Come up and go straight into the move on the other side, us­ing the lat­eral swing of your arms to cre­ate mo­men­tum. Al­ter­nate sides for 40 sec­onds.

ONE- LEGGED SQUAT

WHY: Strength­ens the glutes, ham­strings and quads, which all sup­port and sta­bilise the knee – a com­mon in­jury area for skiers. HOW: Stand about half-a-foot dis­tance in front of a chair. En­gage your core, lift your ch­est and look for­wards at a fixed point ahead of you through­out. Lift your left leg a few cen­time­tres off the ground. Raise your arms out to the sides for bal­ance as you si­mul­ta­ne­ously squat your butt back and down un­til it just touches the chair, then im­me­di­ately lower your arms to gen­er­ate mo­men­tum as you drive through your right foot and re­turn to the start­ing po­si­tion. Con­tinue for 40 sec­onds, then re­peat on the other side.

PLANK INTO LUNGE

WHY: The up-and-down ac­tion builds stamina in your lower body and core. HOW: As­sume a plank po­si­tion on your hands, core en­gaged and legs tight. Jump your right foot for­wards and rise to a lunge, low­er­ing your left knee to­wards the ground. Use a jump­ing ac­tion to switch legs into a left-leg lunge, then jump your left foot back to re­turn to the plank po­si­tion. Con­tinue, al­ter­nat­ing legs, for 40 sec­onds.

STAR JUMP AND SQUAT

WHY: Builds strength in your legs, arms and shoul­ders and tests your co­or­di­na­tion skills. HOW: Stand tall, feet hip-width apart, core en­gaged, chin in and shoul­ders re­laxed. Do a star jump, clap­ping your hands above your head. As you land, push your butt back and lower into a squat, then jump back up to the start­ing po­si­tion and con­tinue for 40 sec­onds.

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