Legs are the driving force behind climbing, whether you’re managing weight distribution on a slab, tackling long approaches, or navigating summer hikes. We consulted Francy, a personal trainer at our Englewood gym in Colorado, who leads a weekly Ski Fit class. Here’s her comprehensive workout designed to stretch and strengthen the hips, knees, and ankles, while enhancing mobility for those unpredictable terrains.
WarmUp
Twist Jacks: Stand tall and, while hopping, twist your shoulders right and your hips left. Alternate sides for 3 sets of 10 reps.
Lateral Hops: From a standing position, hop to the right and then to the left. Aim for 3 sets of 10 reps in each direction.
Foot Exchange: Position your right foot forward in a small split stance. Alternate hopping back and forth for 3 sets of 10 reps.
High Knees: Quickly raise one knee to its maximum height, then switch to the other knee. Perform 10 reps.
Strengthening Exercises
Cossack Squat: With feet wider than shoulder width, shift your weight to your right leg, squatting down fully while keeping your left leg straight and both heels on the ground. Switch sides and repeat, completing 2 sets of 10 reps.
Alternating Forward Lunge with Torso Rotation: Stand shoulderwidth apart, lunge forward with your right leg, and twist your torso to the right. Step back and switch to the left side. Do 2 sets of 10 reps.
Speed Squat: Stand with feet shoulderwidth apart, squat until your thighs are parallel to the floor, and quickly return to standing without your heels leaving the ground. Finish 2 sets of 10 reps.
Mountain Climbers: In a high plank position, jump your right foot forward, then switch to the left foot. Continue for 30 reps.
Core and Flexibility
Hip Glute Bridge: Lying on your back with your feet flat, lift your hips until your knees, hips, and shoulders form a straight line. Squeeze your glutes and hold for 5 seconds. Perform 5 reps.
Supine Knee Tuck Crossover Stretch: Lying flat, bring your right knee to your chest and across to the right side. Keep your shoulders on the ground and hold for 2030 seconds before switching legs.
Main Workout
Dumbbell Lateral StepUp: Using a dumbbell of at least 12.5 lbs, stand next to a box. Place your right foot on the box and lift your left foot to meet it. Lower your left foot back down. Do 3 sets of 10 reps on each side.
Lateral Hop Over: Start with your right foot on the bench, leap across to land with your left foot on it. Complete 3 sets of 20 reps.
MiniBand Exercises
Place a miniband just below your knees for the next set of exercises.
ISO Squat Lateral Walk: While in a squat, step your right foot out, then bring your left foot to meet it. Move right for 3 steps, then left for 3 steps. Repeat this for 5 cycles, completing 2 sets.
Monster Walk: Stand shoulderwidth apart with a slight bend in your knees. Pick up your right foot, swoop it in before stepping out and forward. Alternate feet and walk forward, then back for 3 steps. Repeat this 5 times for 2 sets.
Squat Jack: Begin in a squat position, jump both legs together as in a jumping jack, and then jump back out to the squat position. Repeat this 10 times for 2 sets.
Incorporating this workout into your routine will fortify your leg strength and stability, essential for tackling climbs and uneven terrains. Get ready to elevate your performance, and remember to seamlessly shift from strength building to mobility enhancement.
