No-Cost, No-Equipment Exercise that Will Help Prepare You For the Rigours of Winter Sport

By Anthony Findlay
Photography By Terry Guscott

Tired of seeing revolutionary exercises you can only do if you buy a gimmicky apparatus for three easy payments of $39.99? The fact is, very few things are revolutionary in this industry. Even rarer are new products that are actually worth the asking price. Here are five exercises that don’t require costly equipment to help you achieve the muscular balance necessary to keep injuries at bay.

1) STEP-UP HOPS
Use a chair, park bench, box or second step. Start with your right foot on a platform. Explosively push the right leg into the box thrusting your hips up vertically. Simultaneously drive your left knee up until it reaches a 90 degree angle. Arms balance your leg drive (left leg up=right arm up, right leg up=left arm up). Repeat with other leg.

*Perform each rep as quickly as possible.

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SIDE STEP-UP HOPS 
Stand parallel to the box and repeat the step-up hop.
Do: 2-4 sets. 15-20 front step-up hops each leg and 15-20 side step-up hops each leg per set.
Progressions: Start on a low box height and increase to a maximum of 18 inches. Land on the ground for a shorter duration each rep. Hop higher, increase the reps per set or decrease the amount of rest between sets.

PARTNER STEP-UP HOPS
* Same technique as step-up hops, utilizing a partner to resist liftoff and speed up the rate of  descent.

2) CLAP PUSH-UPS
Start with hands just outside shoulder width on the ground beside chest. Explosively push your arms into the ground, forcing your torso up into the air. Clap as quickly as possible, enabling you to get your hands back into position to land and repeat the movement.
* Achieve full extension of the arms, maintain correct body alignment. Repeat as quickly as possible.

Do: 2-4 sets. Perform 10-15 reps (can do 1-3 claps each rep)
Progression: Start these off your knees, then on a high bench, a lower bench, and finally the ground. Try these clap patterns:
a) In front of your chest 1-3x
b) In front 1x and behind 1x each rep
c) In front 1x, behind 1x and in front again 1x each rep.

* Clap push-ups prepare you for the stabilization necessary to prevent injury in a fall.

3) LUNGE HOPS WITH BACK LEG UP
Start with right leg in front, foot flat on the ground. Back leg behind with the ball of your foot on a box or bench. Maintain an upright posture and lunge down towards the ground. From the bottom of the lunge, push hard into the ground and quickly extend the front leg. Move to the left or right over an imaginary line and land into the start of another lunge. Continue for desired reps.
Do: 2-4 sets. 20-30 each leg or time 30 seconds to 1 minute for each leg.
Progression: Perform only vertically, then incorporate the lateral movement, then increase the speed of movement and increase reps. Finally, increase the height of the box or bench.

*Keep the lunge foot in front of your knee during each lunge. Achieve full range of motion.

4) NARROW-WIDE SQUAT HOPS
Start with feet flat on the ground pointing straight forward and hip-width apart or narrower. Eyes forward, chest out, back neutral. Hands can be on your hips or in front of you. Perform a full squat so the top of your thigh is at a 90-degree angle from the ground. Drive your hips upwards quickly and push through your heels until legs are fully extended and you are slightly off the ground. While in the air, spread your legs out so they land outside the width of your shoulders. Perform a full squat to 90 degrees and hop upwards, landing in the narrow squat position. Repeat, trying to maintain a fast tempo throughout all movements.

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PARTNER PUSH NARROW-WIDE SQUAT HOPS
The partner not squatting moves around all sides constantly pushing and pulling the squatter’s torso/arms/legs.
Do: 2-4 sets. 1 minute, or 20-30 reps for each narrow and wide squat.
Progression: Increase speed of movement, the reps or the time and stay low for the entire exercise not letting your shoulders get above the height of your chest.

* Always squat with your feet flat on the ground. Do not let your torso fold over, stay upright with your chest out. Your shin angle and torso angle stay the same.

5) SINGLE ARM PARTNER ROWS
Partner 1 gets into a full push-up/plank position and crosses legs at the ankles. Partner 2 stands by the feet of Partner 1. Partner 2 keeps the back flat and core engaged, bends at the waist, extends right leg back and places it firmly on the ground. From this position, Partner 2 reaches down with right arm and grabs the ankles of Partner 1. Row the partner in plank position straight up to the side of the abdomen just below chest. Lower under control.
Do: 2-4 sets. 10-25 reps each arm. Progresion: Increase speed of movement, then increase reps. Try balancing on one leg. If you row with your right arm, you will stand on your left leg.

* The stronger your partner’s core is on the ground – the easier the row is for the partner on top. Always keep your back flat and neutral whether you are rowing or being rowed.

Anthony Findlay owns Level 10 Fitness in Vancouver, and is trainer of NFL, NHL, CFL, and MLB athletes as well as Canadian snowboard, Tae Kwon Do, wrestling, and sailing athletes.

November/December 2010 Issue