hey I'm dr. Sam I'm a physical therapist here with REI co-op with the elbow vana
we're gonna demonstrate some exercises for you cross-training for hiking is
great to really try and prevent injuries and power up the mountain for hiking the
exercises will focus on our hip roll jump squats step up heel down bridge
with hamstring curl squat curl overhead press hip o'clock side plank with leg
raise during this video we'll do a quick demo of each exercise and lay out a
basic training plan for you remember before starting any exercise to consult
your doctor a physical therapist if needed
hip roll so we really want to prep those hips before we get started on some of
these other more intense exercises and the hips are going to be important to
really control the way that that knees moving and preventing all of this diving
in so we're really trying to get that full rotation shooting for 15 reps each
side going through that one time if that feels a little too hard you can put your
back foot down and turn that way really still feeling that work happening in
that hip or grab onto something nearby you may be a countertop or a chair to
stabilize yourself
and just using the chair as much as you need it jump squat
we're gonna build explosive power through those quads those glutes and
those calves as you raise up into that jump
so zayna's getting ready and that squat she's making sure again these aren't
diving together and really trying to land softly
great keeping that back straight throughout the movement try to do 15 to
20 if you can to make it a bit easier and it just gonna go up onto her toes
and extend through those ankles step up this exercise is a great way to build
that power and strength of those glutes and quads to really power you up the
mountain and take on those teep inclines so here we have an adjust coming into a
nice balance position on top of the step and as you can see as she's driving her
weight up she's not wobbling through that knee or really leaning forward
through it try to do 15 take a little break and then 15 on the other side some
ways to make it easier just getting a lower step or you know if you're
training for backpacking throwing on some weight and your backpack and using
that as you step up heel down this exercise is a great way to work on that
control as you descend down the mountain she's gonna think about keeping her
weight back and tapping that heel staying nice and balanced not letting
that knee go too far forward or wobbling at all and you can see when she does
these that her back is staying nice and straight and not rounding she's only
gonna do a few for us but try to do 15 each side and taking a short break in
between them if you want to make it a little bit harder for yourself you can
grab your backpack throw some weight in it and do these a little bit easier you
can find a shorter step or if you would like you could come down just to the
ground and then think about tapping your heel in front of you
Bridge with hamstring curl as you get into the bridge with this exercise you
want to make sure that your back stays nice and straight so pulling that belly
button to the spine and really lifting up into that position through your
glutes and then as you do the curl maintaining that bridge and is doing a
great job here of really focusing on keeping a nice straight back she's only
going to do a few for us but try to get through 20 and make sure that you're
breathing throughout the exercise to make it easier and it's gonna go ahead
and just do some bridges without the hamstring curl and then to make it
harder she's gonna go into the single leg version squat curl overhead press to
really work on boosting that cardio with the squad as well as if you're lugging
around a heavy backpack the squat curl overhead press exercise really focuses
on keeping ass nice stable base through your core and your lower body while
you're pushing that weight overhead and you can see here that Anna's not arching
her back she's really trying to make sure that she's staying nice and tall as
she pushes overhead she's only gonna do a few for us but see if you give you
about 15 to 20 and if you feel like the weights are a bit much you can go ahead
and go into a squat with an overhead reach so still working on building the
endurance of those shoulder muscles hip o'clock
as you work through the hip clock some things to remember are trying to not let
that knee wobble and then as you take it into different directions like Anna is
here not letting your weight shift over ideally you'd run through this about
four or five times on each leg for one set and making sure as Anna's doing
coming up to a nice tall position between each movement to make it a
little bit easier try not to go out as far and really focus on that balance
part of it and then to make it harder go ahead and see if you can squat deeper
into each position
side plank with leg raised the side plank itself it's a good exercise but
with the leg raise it really works on having that body awareness as you're
moving dynamically she's gonna make sure that her elbow is right underneath her
shoulder and when she lifts her hip stays in line with her torso as she
raises she's not wobbling back and forth try to do 12 to 15 if you can to make it
one set as you're going through it don't forget to breathe and then if you want
to make it a little bit easier see if you can drop that bottom knee and then
just lift that top leg now that you've gone through that once take a little
break maybe a couple of minutes and go back through that two to three more
times when you're thinking about this throughout your week try to mix it in
two to three times with some cardio or and some rest as well when you're
thinking about your season see if you can start these exercises six to eight
weeks beforehand here's a reminder of the exercise list again with the number
of suggested repetitions if you're looking for more information check out
the other cool videos we have on hiking nice work