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Australia

23/06/2010

What a good start to the Australian snow season (best in 3 years apparently). Our mountains received a nice dumping of snow just before the opening weekend, so let’s hope it keeps up. For those of you, like me, who are planning on skiing or snowboarding this winter make sure you get yourself physically prepared properly. That way you’ll be less likely to get injured and more likely to perform at your best. So I’m going to share with you my all-time favourite ski/snowboard exercise, ‘Triple Static Dome Squats’. It strengthens all the muscles in your legs and core and improves your balance.

Triple Static Dome Squats

Turn Dome (Bosu) upside down (flat side facing up)
Hold onto a wall or bar while you get yourself on. Place 1 foot in the middle of dome, then other foot next to it. Carefully shuffle your feet out as wide as possible.
Keep knees as wide as feet as you lower your bottom down until your thighs are parallel to the ground.
Make sure your core muscles are switched on and your chest and eyes are facing forward (not down).Hold position for 15-30 seconds.
Rise up a few centimetres, then hold this new position for 15-30 seconds.
Rise up a few more centimeters (knees must still be bent) and hold this final position for another 15-30 seconds. Legs muscles should be ‘burning’ by now.
Hold onto wall or bar and carefully get yourself off the dome.
NOTE: If you do not have access to a Dome (Bosu) just do this exercise standing on the floor. Do it with your eyes closed.

Check out more fitness related blogs at www.borntomovept.com.au

Carlie Simonds is a degree qualified personal trainer and former snowboard instructor and snowsports coordinator. She has been involved in skiing / snowboarding for 18 years.

Posted by carlie on 24 June 2010 - 12:05pm.
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