UPPER BODY
MATT SAYS: “Working the upper body pays dividends if you carry a moderate to heavy pack, improving your overall physical capability and your posture. This will aid movement efficiency on the hill and is particularly helpful if you have a desk job.”
EXERCISE 1: PUSH UP
■ Place your hands on the floor directly under your shoulders, keeping your arms straight and your body in a straight line to your toes. Engage your core and glutes to maintain body tension.
■ Lower your chest to the floor, bending your elbows backwards not sideways.
■ Push through the hands and back to the starting position. ■ Don’t let your back sag or dip your head towards the floor. Make it easier: Place knees on the floor, or hands on a chair. Make it harder: Slow down the motion or place your feet on a raised surface.
EXERCISE 2: OVERHEAD PRESS
■ Stand with your feet shoulderwidth apart, both knees slightly bent, and hold some weight, such as dumb-bells or a weighted pack, at shoulder height.
■ Push the weight directly upwards to the point just before your elbows lock. ■ Steadily return the weight to the starting position. This is one rep.
■ Refrain from bouncing the knees or letting your hips come forward when getting tired.
EXERCISE 3: INVERTED ROWS
■ Lie face-up under a bar or very sturdy table, hold onto it with your arms extended, your body in a straight diagonal line, heels on the floor and toes pointing upwards.
■ Pull your chest towards the bar or table slowly, like an upside down press up.
■ Under control, return to the starting position.
Make it easier: Place your body closer to a vertical position, rather than horizontal as described above.
Make it harder: Raise your feet off the floor by placing them on a low chair or box.
EXERCISE 4: PULL-UP
If you have access to a pull-up bar then working through the many variations of pull-up styles is a great way to boost your upper body conditioning.
Aim to complete 2-3 sets of 10-20 reps of each exercise, with 60 sec rest between each set. To progress either add reps, reduce rest time, add weight, or slow the movement right down.