Hit the Slopes

A lot of ski and snowboard injuries occur to the lower body. The knees and hips are most commonly injured so a good lower body strengthening program is important. 

TRX Single Leg Squat
Start by holding the TRX strap with both hands and elbows slightly bent. Stand on one leg and hinge back from the hips allowing the knee to bend. Your other leg goes back behind you without touching the floor. Make sure to keep your chest and shoulders upright. Concentrate on using your gluteal and quadriceps muscles. Repeat 10 times per leg for 2-3 sets.

3 Point Single Leg Balance
Set up this exercise by arranging 3 small objects or pylons out in front of you in a small triangle, so one is directly in front of you and one is on either side of you. Stand on one leg with a slight knee bend and reach for each object/pylon, touching it with your hand. Repeat 10 touches to each object before switching legs. Complete 2 sets.

TRX Suspension Hamstring Curls
Start by lying on your back on the ground with both heels in the foot straps of the TRX and legs straight out. Lift hips up into a bridge position to create a straight line through the shoulders, hips, knees and ankles. Maintaining the bridge with a straight back, pull the heels back towards the bum by bending the knees. Slowly straighten the legs back out to the starting position. For an easier version of this exercise do not lift the pelvis up, instead keep the back against the floor and bring the heels towards the bum. Repeat 10 times for 2-3 sets.


Monster Walk
Start with a small resistance band tied around the balls of the feet. Have the feet close together and bend the knees slightly. Push out against the band with the feet and slowly step forward at a slight angle out, repeat on the opposite leg. Shuffle forward taking small diagonal steps. This exercise should be felt in the bum muscles. Repeat 10-15 steps for 2-3 sets.