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Deep pow days, hiking up steep terrain, lasting until the last chairlift turns and doing it all with strong prepared legs for the Winter. October is the perfect month to start thinking about the ski season ahead and building up a program that will keep the pow flowing right to the end of the day.

I have worked with a number of ski teams over the past decade and have seen how important the prep season is to reduce chance of injury and feel strong on the mountain. I have outlined a few of my favourite lower body exercises to work on leading into the Winter. Perform the exercises in pairs (#1 and #2) , repeat each exercise 3 times (3 sets) and then move onto the next pair.

This circuit would be best suited to a 6-8 week program performed twice a week.

1. Single Leg Split Squat (rear foot raised) – 8/side
2. Single Leg Hamstring Curl -8/side
3. Goblet Squat – 8 reps
4. Glute Bridge or Hip Thrust – 10 reps
5. Oblique Twist- 10/side
6. Deadbug – 10/side

It is imperative for the body to move each day. We are all aware of this but often we still don’t make a conscious effort to move each joint. There are a number of training techniques out there that build on this concept such as foundational movement or CARs (controlled articular rotation). The most important aspect to learn from this is that we want to take our joints and muscles through a full range of motion.
For an example, if we allow our spine or neck to always sit forward then the muscles such as upper trapezius begin to shorten behind the neck. The shortening of the muscle for an extended period of time leads to the maximum range of motion not being attained. This is when we can start to exhibit headaches, muscle pain and postural problems. We want to combat this problem with a daily routine of movement throughout the body.
This leads to the importance of moving the body prior to exercise. A dynamic warm up that gets the blood moving and the nervous system firing will provide for a healthy workout. The chance of injury is reduced with a good warm up.
At Fall Line we work through a series of movements to get the body ready before lifting and exercising. Finally, we finish each workout with a stretch and lots of water while we cool down and help lengthen the muscles to move for the rest of the day. Even when you don’t have time for a workout, we challenge you to take 10 minutes in your morning just to get the body moving through the range of motion it can provide.

What makes us feel connected?
What builds up our mental and physical health?
What influences our quality of life?

A COMMUNITY OF LIKE MINDED and SUPPORTIVE PEOPLE

Mental health is as important as physical health in our daily lives. During this pandemic period in history we are more likely to feel lonely and isolated. Take the time to connect with your community however big or small it may be. Humans crave interaction, belonging and support. If you are feeling down reach out to someone you trust. At Fall Line we hope you will find the support you need within this community and if you need extra support please reach out.

We recently heard in a webinar, “Put on your oxygen mask before assisting others”. Make time for yourself first and then you can offer much more support for your community of people. We are grateful to our current online team all working hard from home. Here comes the month of May collectively building strength “together”.

Starting April 5th, Fall Line Fitness will be offering 3 online program options at a reduced rate for the month to get you moving and feeling healthy while social distancing. The goal is to find motivation collectively and feel positive about our productivity during the April period of COVID-19.

Option 1:
Overall Fitness that will include cardio, strength and core. This program will provide you with 3 fitness programs per week via the TruCoach platform and through social media.
Commit to the month for $25.

Option 2:
Periodized sport specific programming that will be tailored to your goals in athletics. This program will provide you with 5 fitness programs per week via the TruCoach platform.
Commit to the month for $75.

Option 3:
Rehab based programming that will include an initial virtual meeting or phone call to assess the area of concern or injury. This program will provide you with a rehab specific program via TruCoach or Physiotec.
Commit to the month for $75.

This is how it will work:
All programs will be sent out each Sunday for the following week. We can keep track of your progress online through TruCoach and with social media by tagging #falllinefit and #strengthinnumbers. Challenge your friends for the month and stay social even with distance. If you have any questions please reach out.
As far as commitment goes, you need to sign up by April 4th and send an email to [email protected] with the option # you are signing up for, any individual needs/previous injuries and an e-transfer sent to the email above.

If you are interested in joining again in May there will be an easier online option for payment so please work with me on this as I transition into a more virtual world.