30 - JACKSON HOLE WOMAN, Jackson Hole News&Guide, Wednesday, October 20, 2010
Finesse
into ski fitness
T
By Brandon Zimmerman
he ski conversations are ramping up. The classes, from yoga to Pilates to aerobics offering specialized ski training, are starting. Want to prep your body on your own? Four Jackson trainers offer their favorite pre-ski season exercises to prepare. Trainer: Crystal Wright, freeskier and Ski Fitness instructor at Teton County/ Jackson recreation center. Exercise: Leg Blasters How it works: Do 20 squats, 20 front lunges, 20 jumping lunges and 10 jump squats. To perform the lunge, the individual stands with the feet shoulderwidth apart, then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes. What it does: This exercise helps rid the body of lactic acid, which builds up during a long ski run, Wright said. It also strengthens your knees. • Trainer: Pam Woodson, co-owner of Pilates Place Exercise: Criss Cross How it works: Lie on your back with your hands behind your head. Bend your knees up to a table top position. Lift your head and shoulders off the floor to an upper abdominal
BRADLY J. BONER / NEWS&GUIDE
Crystal Wright demonstrates a ski exercise she said is easy for people to do almost anywhere. Begin by bending down on one knee, explode upward and switch legs at the height of the jump. Upon landing, drop the knee of the back foot almost to the ground. Repeat 20 or 30 times for two or three sets, Wright said, and even the most fit skiers will feel the burn.
curl, keeping the tips of your shoulder blades on the floor (remember not to tuck your hips). Extend your left leg out long and above the floor as you twist your upper body toward your bent right knee. Flip the positions, reaching your right leg and bending your left knee as you twist. Do five to 10 reps. Remember to lift and twist from your core, not from your neck and shoulders. Do not rock body sideto-side. What it does: It works the external obliques and core. • Trainer: Norene Christensen, Four Pines Physical Therapy Exercise: Three-point step on stairs How it works: Stand on one leg on the bottom step of your stairs. Face downstairs. Move your free leg forward, See Ski Fitness on 31
PRICE CHAMBERS / NEWS&GUIDE
Pam Woodson of Pilates Place demonstrates the crossover situp, designed to work your obliques.
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