By Neal Prokop, Sport Performance Specialist
Hey everyone!
We hope that you are doing well, staying healthy, and enjoying time with your family during this unbelievable time around the world. Exercise is a great way to boost energy levels, keep a positive attitude about things, and blow of some steam from being stuck in your house for long periods of time.
Every Wednesday, Sport Manitoba Performance posts a weekly challenge to help get you through the COVID-19 pandemic. This week’s challenge . . .
The Mount Everest Hill Workout!
I know, I know, we live on the prairies, how can I do a hill workout in Manitoba? This is true, we live on flat land but there are some local hills as well as some manmade lakes in developments around the city that you can find a decent incline to work with. Here are some examples in Winnipeg: Garbage Hill on Empress, Kilcona Park at the corner of Lagimodiere and McIvor, and Kildonan East Collegiate hill behind the school. If you live in a development with a lake and a park by the lake, you will likely be able to find a pretty good incline to work with.
Equipment Needed: Your body. If you want to add some additional challenge, a weighted vest or a backpack with some books inside for added weight.
Guidelines: Get a thorough warm up in to prepare for the jumping and running up the hill. Focus on hips, thighs and calves.
The first part of this workout is focused on power and explosiveness so remember that in order to improve speed and power the work bouts are short and explosive and the rest intervals are longer. Don’t worry it will still be challenging.
The last part of the workout will focus on challenging your conditioning.
A1.) 10m Sprint – 5X1 (10m sprint)–
10m is approximately 30 feet. Focus on a total body lean forward and trying to push the hill down and back behind you. Walk down to the bottom. Rest 30s.
A2.) Lateral Skaters Bound -5X5/side –
Start with your right side facing uphill, lift your right leg so all of your weight is on your left leg, bend the left knee (load it) and reach the right leg behind the left, bound up the hill landing on your left leg, repeat 5X, turn and face the other way and repeat on the other side. Walkdown. Rest 30s.
A3.) Standing Broad Jump – 5X5 –
Start at the bottom of the hill and jump up the hill 5X focus on landing and quickly performing the next jump. Walk down. Rest 30s.
B1.) Run to the top – 5X1 –
Run to the top and walk down.
B2.) Walking Lunges – 5X15/Leg –
Walking lunges going up. Walk down.
B3.) Walk Up the Hill Backwards – 5X1-
Like it sounds, Walk up backwards. Focus on a slight knee bend and keeping your chest tall. Walk down.
B4.) Lateral Crossover Lunge – 5X10/leg-
Start with your right side facing uphill. Keep your hips low and chest tall. Step your left leg in front of your right and fully extend the left leg pushing up the hill then step your right leg up the hill extending the leg fully. Repeat for 10 reps and then face the other way for 10 reps.
Good Luck! Remember to email us at performance@sportmanitoba.ca to let us know how you did. Stay healthy, and happy training!
