FIT

4 WORKOUTS FOR THE BACK TO REINFORCE GOOD POSTURE

Rubber bands come in many different lengths and resistance. They are lightweight and convenient to bring on the road. The exercises below encourages you to engage your shoulder blades and gives you great stability challenge in the extended positions. As professional athletes and snowboarders, we are faced with everything from shoulder injuries to back pain from hard landings. We find it extremely important to combine more heavy strengt training with more light weight exercises that focuses on alignment.

PHOTOS BY: Nikol Herec

Move arm from start position to end position. Pinch shoulder blades in both positions. Do 10 reps and repeat with other arm.

Move arm from start position to end position. Pinch shoulder blades in both positions. Do 10 reps and repeat with other arm.

Go as slow as needed in order to pinch shoulder blades in all positions. Keep your amor close to your body. Go only as far as you feel in control. Pay attending to your shoulder blades not "hiking" up.

Go as slow as needed in order to pinch shoulder blades in all positions. Keep your amor close to your body. Go only as far as you feel in control. Pay attending to your shoulder blades not "hiking" up.

Arms should be extended out in front of you in a "V" shape.     Pinch shoulder blades in both positions.   Make sure your elbows DON NOT   extended behind your head.

Arms should be extended out in front of you in a "V" shape. Pinch shoulder blades in both positions. Make sure your elbows DON NOT extended behind your head.

Extend your arms in front of you. Pinch shoulder blades in both positions. Do 10 reps. 

Extend your arms in front of you. Pinch shoulder blades in both positions. Do 10 reps. 

By pinching your shoulder blades in all the positions you train the rhomboideus muscles and the lower part of trapezius, which is good for the posture. These exercises can also help if you struggle with "winging" a muscular imbalance.

3 CORE wORKOUTS FOR BETTER SELF ESTEEM

A strong core is fundamental to perform your best in any activity. It's also linked to good self-esteem and and can help prevent injuries and bad posture. Make sure you switch between exercises for your lower back and your stomach muscles to create balance.

PHOTOS: Nikol Herec

Plank to pull ins.

Plank to pull ins.

PIKES 

Upward Phase: 

Start in a plank position and make sure your shoulders are lined up directly over your hands. Engage your abdominal muscles and pull your legs towards your chest. Keep looking at your stomach as you pull your legs all the way through, keeping them straight and strong. Your toes should point downwards and your legs glued together. Pull your legs all the way till your hips are stacked over your shoulders, looking like a handstand. Keep your torso stable and spine as straight as possible.

Downward Phase: 

Breathe in and go slow as you move towards a plank position. Pay attention on your alignment, keeping your torso stable and head and spine in line. The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from the anchor point of the bands.

The Mountain Climber.

The Mountain Climber.

Before using bands you should be able to effectively stabilize your low back with your core muscles, because these exercises are advanced.

GLUTES & CORE WARM UP

GLUTES & CORE WARM UP

In all seriousness of exercising and training, it's important to remember to have fun and get a little weird. These are warm up exercises are great because they can be done literally anywhere. They require little to no equipment and you even get to go upside down and see the world from a different perspective. Any bands can be used, but we recommend you choose a band with medium resistance, that is completed so you don't have to tie it. Your "glutes " will thank you for the warm welcome!

PHOTOS: Nikol Herec

Wrap the band around your shoulder and leg and move your leg up and down.Squeeze your butt when leg is in the straight position. Repeat 10 times on each side.

Wrap the band around your shoulder and leg and move your leg up and down.Squeeze your butt when leg is in the straight position. Repeat 10 times on each side.

Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder.  Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately. 

Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder.

Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately. 

Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg) 

Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg) 

Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved.  Repeat 10 times. 

Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved. Repeat 10 times. 

 
Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of

Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of

WOMEN'S FITNESS RETREATS

PRSNTfit is a mindful movement inspired by yoga, fitness circuits, alignment principles and exercising outdoors.  This fuels our body, mind and spirit.  We love sharing our approach to fitness at our adventure retreats for women.