🎿FIERCE ON THE SLOPES🎿

If you’re a skier or snowboarder, you’re probably familiar with the aches and pains that can come with a day on the mountain, especially at the beginning of the season. Getting back on the slopes will certainly whip you back into ski or snowboarding shape, but cross training is just as important. To get you prepared to dominate the mountain this year, we’re breaking down the four best Fierce movements to get you geared up for ski and snowboard season.

Snowboarding: Squats

Resistance: Heavy springs (1 black + 1 white spring)

Targets: Glutes, quads

1. Place one foot on front platform and one on the carriage, narrow stance with feet hip width distance apart. Press the carriage out to add tension and lower into a squat position.

2. Keeping your weight in your heels and knees aligned over your ankles, press through your feet and come toward standing without moving the carriage. Make sure to keep a slight bend in your knees at the top of the movement.

Skiing: Skater

Resistance: Heavy springs (1 black + 1 or 2 whites)

Targets: Glutes, Hamstrings and Quads

1. Place working leg on front platform, secondary leg on carriage, narrow stance with feet hip width distance apart.

2. Press carriage out to add tension and lower into a squat position.

3. Shift all weight into working leg until all joints are stacked. Ankle, knee and hip should be in one line.

4. Maintain neutral alignment and press carriage in/out.

Cross-country or downhill skiing: Heavy Carriage Lunge

Resistance: Heavy springs (1 Black + 1 Grey)

Targets: Glutes, Quads, Hamstrings, Core and Arms

1. Kneeling on carriage, face back of room, hold long black cables. Primary working leg slides under carriage strap with heel pressing firmly into carriage. Keep the back knee of your secondary leg down near seam line 2, hip width distance apart. Back toes curl under onto the carriage, back heel lifts. Arms extend in front of your body with tension on the cables.

2. Begin with cable rows only, then press primary working foot into carriage to rise, straighten both legs while rowing black cable handles toward body on way to standing.

3. Engage the glutes and hamstrings in back of front leg. Bend both legs, dropping body back down towards the carriage. Arms straighten while lowering down, almost straight at the bottom of the movement.

4. Pressing your front foot into the carriage, slowly straighten both legs while drawing the black handles toward your body on the way to standing.

Mogul skiing: Twisted Plank to Tabletop

Resistance: Light springs (1 white)

Targets: Obliques and transverse abdominals

1. Place your hands on the front platform and toes on seam line 1

2. Press out into high plank and then twist lower body to face side, primary oblique on bottom.

3. Bend your knees in towards your opposite elbow and out keeping upper body stable.

4. Stop movement when knees come under hips.