6 Training Exercises to do at home

Physical therapist and Norrøna athlete Hilary McCloy gives you home exercises to be strong on the skin track and skiing downhill.

My name is Hilary McCloy and I am a physical therapist and I am a Norrøna Ski and run ambassador.

I live in New Hampshire in the United States right in the white mountains.

As an athlete and a physical therapist I’ve learned over the years that you need to work before your season and during your season to stay strong and specific muscle groups so that you reduce injury and have more fun.
So we’re going to focus on exercises to be strong on the skin track and skiing downhill.

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Birddog with Pulse - the movement of the opposite arm and leg strengthens the back fascia that connects the upper and lower body and can transmit power.

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Lateral Lunge - the lateral movement and activation of the side of the glutes is key for balancing out strength in the different planes. You can push quickly up from the side which adds a component of power.

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Plank with Reach - the reach forward of the arm creates a 3 point position that turns on the rotational core muscles and back of the body. 

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Power Ups - this movement mimics the uphill movement pattern of skinning.  Focusing on using the glute muscles versus the thigh muscles will take strain off of the front hip muscles.

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Up and Overs - strengthens the back, glutes and quads.  The low back strength combined with hip flexion is key for reducing stress of gravity pulling the body down the hill. 

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Single Leg Rollers - mimics the leg motion during a ski turn by straightening and bending repeatedly.  The single leg component is great for balance and steering the turn. 

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