Welcome to week 4 of the BSSC weekly workout series! To keep us in shape, our friend & personal trainer Tiffany has worked hard on this snowboarding inspired workout to strengthen your legs, increase your core strength and stability, and improve your power. To stay fit in the off season, complete 3 sets of each exercise before moving onto the next.
SQUAT TO CALF RAISE
This exercise will strengthen your quads, hamstrings, glutes, and calves. Begin with your feet at or a little wider than hip with apart. Keep your weight in your heels and sit back, like you’re about to sit back in a chair. Try to bring your legs down to at least a 90 degree angle, lower if you can. From there, push up through the heels, coming up onto your toes at the top of the movement. Pause for a second and repeat. Complete 20 Reps.
360 DEGREE JUMP SQUAT
This move will increase your leg strength, power, and coordination. Start with the same set up as the last exercise. Your feet should be at or a little wider than hip width apart with your weight in your heels. Sit back and on the way up, power through your legs to jump up. Turn your body 90 degrees to your left while in the air and land in the bottom position of your squat. Repeat, making two 360 degree rotations (8 squats). Next, repeat the movement, but turn 90 degrees to your right with each jump, completing two rotations (8 squats). When you’re finished, you should have completed 16 total squats.
SIDE PLANK TO LEG RAISE
Strong core muscles are important for snowboarding. The obliques, which are the muscles down the sides of your torso, are especially important. Begin lying down on your side with your elbow bent underneath you. Your elbow should be directly under your shoulder. Stack your feet on top of each other and make sure that your body, from head to toe, is in a straight line. From there, lift your hips up off of the ground. Bring your top leg up, holding for a second at the top. Be sure to keep your hips stacked. Bring your top leg back down slowly and repeat. Perform 15 reps before switching sides.
Here’s another great core strengthening move! Start by lying down on your back. Gently place your hands near your ears, bending your elbows.From there, bring your left knee up to meet your right elbow. Do this by simultaneously flexing at the hip and crunching your torso up diagonally. Your head and neck should be lifted off of the ground. Your right leg should be straight and elevated off of the ground. From there, switch to your other side, repeating the movement. Complete 30 reps total (15 on each side).)
Did you try this workout? We want to see. Share your workout with your friends and teammates online. Don’t forget to hashtag #BSSC and we'll see you there! For more fitness content from Tiffany, click here.
View Week #3: Click here to go back to the last workout!
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