Snowkiting, stand up paddleboarding, kitesurfing and windsurfing on Lake Champlain. Based in Burlington, VT 802.578-6120
Snowkite Fitness: November
November Goals: Alignment and Core:
Before starting this routine, please read the Snowkite Fitness page to ensure that your alignment is good and you understand the concept behind the program. Then move the couch to the side and get ready for snowkiting...
November mini-program: Now it is your turn to put some of this knowledge to work to get ready for snowkiting this year with the following 3 exercises:
1. Push-up with Rotation 2. Hip Taps 3. Stability Ball Russian Twist
Push-up with Rotation: Starting position is in a push-up either on toes or on knees depending the ability to keep your back rounded (pelvic tilt). Lower your chest down to the floor keeping your stomach tight and back rounded. Press your body up rotate onto one hand while bringing the other up toward the ceiling and hold for 5 sec
Repeat for the other side. The goal is to reach as high as possible without arching your back or moving your feet and knees as pictured. Try performing 2 sets of 10-15reps.
Hip Taps: Lay on your side with your feet stacked, one on top of the other.Prop yourself up onto your elbow.Round your back as much as your can (pelvic tilt) and lift your hips up. Hold for 10 seconds then lower your hips back down.This exercise will be easier on the right side compared to the left.
Stability Ball Russian Twist: The stability ball should be positioned between your shoulder blades.Lift hips and round your back (pelvic tilt).Feet positioned directly under knees.Hold ball or dumbbell in both hands with arms fully extended.Rotate shoulders and upper body so that your arms end up parallel with the floor.Be careful not to let hips sag down to the floor or to arch your back.
Check Back in December When We will Work OnÖCombining core exercise with functional or sport specific movement for snowkiting
Poulin Performance offers personal training sessions by certified athletic trainers. We focus on identifying muscular imbalances throughout the body. Once identified, we will get your body into neutral alignment using the combined approaches of the National Athletic Trainerís Association,National Academy of Sports Medicine and the Postural Restoration Institute. When the body is in proper alignment you will be more resistant to fatigue because your body will be free of inhibition.The result is more fun on the snow for longer and less soreness afterwards!!
For questions, concerns or more information please contact: Geoff Regan ATC, CSCS at [email protected] or by calling 802-658-0949
For more information, to book a lesson or order gear, please call Stormboarding at 802.578.6120 or e-mail: [email protected]
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For those who love the oceans, check out the Rozalia Project for a Clean Ocean - we're picking up marine debris one piece of trash and plastic at a time. www.rozaliaproject.org