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EXERCISE

ROUGH TRACK TRIATHLON

FITBRIT

Exercise: Sports

Freeskiing
Decline press-up

You will need strength endurance in your upper body so that your muscle condition is balanced and runs through your core
Sets: 4 / Reps: 5

Photos: Carlin Gerbich, Vanessa Webb

February 2008



1. Keep your body in a straight line from shoulders to ankles. Lower down slowly and hold for five seconds at the bottom.		2. Inhale as you lower and exhale as you press up. Don’t let your hips sag

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FREESKIING

BACK

Dumb-bell step-ups

Building strength endurance in your legs is key for long days out in the snow.
Sets: 3 / Reps: 30 / Target: Quads, Hamstrings, Glutes And Calves

View Dumb-bell step-ups

Decline press-up

You will need strength endurance in your upper body so that your muscle condition is balanced and runs through your core
Sets: 4 / Reps: 5

View Decline press-up

One-legged dumb-bell squat

Rehab for muscles around the knee but also protects healthy joints against injury
Sets: 3 / Reps: 15 Each Side

View One-legged dumb-bell squat

Curl to press

Shoulders play a part in holding the torso in a good skiing posture. Arms need to be strong enough to balance the body
Sets: 3 / Reps: 10

View Curl to press

Aquaman plank

Your core needs to be able support your spine through the diagonal plane of motion, especially when rotating in mid-air
Sets: 3 / Reps: 10 Seconds

View Aquaman plank

Vision anchor

Improve your tricks by keeping your eyes on the same spot. When you land you'll know where your body is in relation to the ground
Sets: 3 / Reps: 4

View Vision anchor

Ski bridge

Designed to get your hip flexors and core working together as they would while skiing to prepare them for the demands of the slopes.
Sets: 3 / Reps: 10