The 6-Week Lower Body Blaster Program Preps Your Legs for Winter
The combo of snow, ice, and gravity make winter sports thrilling—and demand more from your body than just raw strength.
“In slippery, steep, wild terrain, you must be prepared to accelerate and decelerate against a variety of forces,” says Eric Dannenberg, C.S.C.S., of Exos, a gym that attracts adventure athletes. That calls for more than squats. Dannenberg’s plan preps you for black diamond slopes or the black ice in your driveway.
Directions
If you’re a beginner, complete Circuit A twice a week for six weeks; then you’re ready for Circuit B, which you should do two or three times a week. Fairly fit already? Do Circuit A for just two weeks instead of six.
For Circuit A, don’t rest between sets (the third exercise functions as an active rest period). For Circuit B, perform each move for the time or reps listed, resting 30 to 60 seconds between each exercise.
A1. Isometric Squat Hold
Stand with feet hip-width apart and lower into a squat. Keep your knees over your ankles. Hold. If you’re a beginner, do three 60-second holds in Weeks 1, 2, and 3; add 10 seconds each week there after. Fit already? Double the hold time and hold a kettlebell a few inches off the floor.
A2. Bear Crawl Hold
Get on all fours, hands and knees shoulder-width apart and back lat. Lift your knees slightly. Do three 25-second holds in Weeks 1, 2, and 3; add 1 set and 5 seconds per week thereafter. Advanced trainer? Lift your right arm and left leg, then your left arm and right leg for the duration of each hold.
A3. Quad Stretch with Rotation
Kneel on your left knee and place your hands on both sides of your right foot. Wedge your left foot against a couch or wall and shift your torso upright. Place your left arm on your right knee and look backward. That’s 1 rep; do 3 sets of 6 per side. Add 1 set a week for Weeks 4, 5, and 6.
B1. Lunge with 180 Degree Pivot
Step your left foot forward and do a lunge. Keeping both feet on the floor, raise your torso, pivot 180 degrees, and sink into a right-leg-forward lunge. Start with three 15-second sets in Week 1; add 5 seconds per week. At Week 4, do four 30-second sets; add 1 set and 5 seconds each week.
B2. 180 Degree Vertical Jump
Bend your knees, throw your hands up, and jump, rotating 180 degrees to the right. Land, then jump and rotate 180 degrees to the left. Do three 15-second sets in Weeks 1, 2, and 3. Add 5 seconds weekly. Do four 30-second sets for Weeks 4, 5, and 6, adding a set and 5 seconds weekly.
B3. Squat to World’s Best Stretch
Lower to a squat and shift onto your left leg; hop twice. Kick your left leg back as your left hand touches the floor. Pause, then place your right hand down outside your right foot and lift your toes off the floor. That’s 1 rep; do 3 sets of 6 per side in Weeks 1, 2, and 3; then do 4 sets of 6 per side.
B4. Skater Lunge with Pause
Keeping your knees soft, leap left, landing on your left foot, knee bent. Hold for 2 seconds; then leap right, landing on your right foot. Hold for 2 seconds. That’s 1 rep; do 3 sets of 6 for Weeks 1, 2, and 3; do 4 sets of 6 after that. Can’t do it? Shuffle one direction, then shift your weight onto that knee.
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