Snowboard Workout

Strength Building Exercises for the Lower Body.

The Squat

1. Stand upright with the mop or broom behind your neck.
2. Put your feet shoulder width apart
3. Whilst looking ahead, flex your knees until you make a 90 degree angle. Try to flex at your hips and knees as you squat. Start to rise back up whilst keeping your back in a relaxed (non rounded) position

NB: To add some more resistance you can start to fill some plastic bags with food and tape them to your mop or broom, Don’t go crazy as it will be more useful to increase the intensity rather than the weight – more reps instead of weight.

The Lunge

1. Start in an upright position with your feet together
2. Step forward with one leg (lunge) – keep the back knee off the floor and the front knee behind the toe. Return to the upright position and then repeat with the other leg.

NB: to increase difficulty add a backward lunge and/or bags of groceries in each hand. I like to do it with a half full back pack held to my chest.

Calf Raise

For this one you will need a step and something to hold onto.

1. Stand upright on the balls of your feet.
2. Lower your heels to the floor and then rise back up onto your toes
For an extra work out try it one foot at a time – do as many as your can on each foot for 30 seconds

NB: to really increase the difficulty, try doing it without holding onto anything and with a couple of shopping bags of food in your hands on by holding onto a half full back on your chest.

Balance Board Squat

This one can be skipped if you have not had a chance to make your balance board however, I definitely recommend making one as it really helps your balance and will help to start strengthening your core muscles.

1. Start with your feet shoulder width apart on the board
2. Flex your knees a little with your head up so you can start balancing
3. Squat down to a 90 degree angle – keeping your knees apart like a cowboy
4. Keep your back in a comfortable non rounded position
5. Rise back up whilst balancing on the board.

NB: to make things a little more difficult try squatting down and grabbing different parts of the board with each hand – watch out you don’t squash your

Quad Stretch

1. In a standing position lift one of your feet until you can grab your ankle.
2. Point your knee to the ground and pull your foot towards your butt.
3. Stretch until the front of your leg muscle (quad) fels tight
4. Hold for 20-30 seconds and repeat on the other leg

Hamstring Stretch

1. Sit down on the floor with your legs straight and apart making a V
2. Reach towards one of your feet with both hands
3. Stretch until you feel the back of your upper leg tighten – keep your knee flat to the floor and let your back relax by breathing
4. Hold for 20-30 seconds and repeat on the other leg




Groin Stretch

1. Whilst sitting on the floor place your legs wide apart
2. Reach forward whilst pushing your knees apart and down towards the floor
3. Breath and relax whilst holding for 20-30 seconds

Gluteus Stretch

1. With one leg straight cross the other leg over at the knee
2. Take your opposite elbow and to bent leg and twist your body in the same direction
3. Keep your butt on the ground, use your back hand for balance and look behind you
4. Hold for 20-30 seconds and repeat on the other leg

Go to the upper body workout >>