Video: Workout With The Pros This Winter
Winter Workouts with the Pros
With Christina Chappetta
Athletes : Lucas Cruz, Tegan Cruz, Gracey Hemstreet, Flo Espineira
Winters can feel long and time off the bike can feel even longer. To keep the fire burning and regain some of the strength lost over winter, and to be better prepared for spring riding, Christina Chappetta reached out to 4 professional riders in the enduro and downhill fields to see how they keep fit.
Tegan mid-row, working the back and upper body.
At the bottom of the seated squat, focusing on explosive power when going to stand.
Sure to add some power out of the start gates, Gracey shows us her banded deadlift with shoulder shrugs.
At the top of the lift, she then shrugs the shoulders to add tension to her upper body and says it helps with grip strength too.
Lucas shared quite the dynamic exercise! A traditional clean and front squat to start, but followed up with a roll out into a plank THEN pushups.
After incorporating explosive power with the clean, the added rollout makes the core tremble. And yes, that is a weighted vest he is wearing as if it wasn't hard enough.
Flo opted to show us some circuit moves that require little to no equipment at all, perfect for when on the road or feeling like a sweat in the living room. This one here is the tricep dip on your standard chair.
These hillclimbers were just a few moves that turned up the heat in the studio. This circuit is fun because you can smash through it as many times as your body will allow.
From cold and dark British Columbia, wishing you a strong and bright rest of your winter.
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99 Comments
I fully agree that most of us should focus on external rotation movements to counteract our daily postures, movements etc. But calling an exercise a „bad“ exercise can only come from someone who doesn‘t have a clue or from a clinician who‘s been living behind the moon the last few years.
It‘s just a matter of the person doing the movement if it‘s the right time or the right dose of such a movement.
There‘s a little more than just claiming „good exercise“, „bad exercise“, „the best exercise for…“, „the worst exercise,…“ and so on.
And also it‘s not alway the way to go if you only think about the muscles when training. Structures like tendons, cartilage, labrum,…also react on putting the right amount of stress on them
The point is there is so much superficial knowledge around even from Physios and Doctors (and i am a Physio). So many outdated claims without any evidence still linger around and that‘s a pain in the ass (for doctors and physios and for people who want to do the right things for themselves)
computers, phones, sitting - all put you in internal rotation. guess what most people spend most of their day doing. Combine that with mountain biking, a sport that requires a lot of strentgh from the shoulders in an internally rotated position - and yes, most of us have poor external rotation strength/stability.
Again, I'm not a PT/Doc, it sounds like you are, so if anything I said doesn't make sense in relation to actual physiological functions/terms then please correct me as I'd love to learn more.
G'day mate,
He's pulling your leg.
"EXERCISES"
In real life much more people than you think have limited internal rotation and that causes lots of problems because of the resulting de-centration of the humeral head.
Some exercises, like squats for example, have a high degree of crossover to sports and day to day life movements. Other exercises, like snatches for example, have a lesser degree of crossover to sports and day to day life movements yet still yield a high degree of benefit due to the training effect and lack of negative stress. And some exercises have a low to no degree of crossover for any movement. When there are so many better options for the triceps that don't put the shoulder joint in an extreme range of extension, the triceps exercise pictured shouldn't even be in the conversation. With you being a physio, I'm surprised that you would make an argument for that type of exercise.
And for the record there's no appreciable degree of internal rotation at the shoulder with that exercise, it's primarily extension that's happening.
Primary reason is it lets me squeeze my shoulders at the top, specifically my trapezius, in a way that every other exercise doesn't. It sorts of "breaks the binds" of working at a desk all day that locks me up.
Just kind of fully squeeze my triceps locked out and look up/a little back.
Really creates a lot of blood flow and relaxes my shoulders before my head hits the pillow.
WOOOOOOO
All this time, I was amazed at 110lb women slangin' 225lb cleans. Now...I'll never trust the power of another IG spandex powerlifter again.
"Moving “incorrectly” is not why people get hurt...Injuries are more commonly related to overuse and overloading. Those situations can be weeks or months in the making. Further, our feelings about those painful occurrences influence the severity of that pain and our trajectory as we recover. The way forward usually involves adjusting the exercises and loading, instead of ceasing to train."
www.instagram.com/p/CoBlDSMLDU7
There is absolutely no evidence that lifting heavy or lifting „incorrect“ is correlated with back pain, etc.
Take your time, use the variables (intensity, volume, amplitude,…in the right way, listen to your body und try to stay consistent.
I'll inevitably need back surgery but this 12 minutes a day has done more good than any PT, chiro, injections and meds could ever do.
youtu.be/4BOTvaRaDjI
thanks, ill give that a shot this week
Not burning out is DH or Enduro is more important than the first pedal stroke off the line.
Props to flo for the correct hand position and form whilst doing mountain climbers (well half ones, get those knees to the elbows or right up inside them, fires the obliques beautifully).
Triceps with a dumbbell, kettlebell or band are better than with a chair.
Never marry a gym instructor, music is only ever a spin track, kettle bells track, circuits track, metafit track etc.
Please feck off with the autoplay
www.youtube.com/watch?v=ssH35JwmwTM
It’s a contradiction!!
Don’t worry about the sport while in the gym. Just work on all around fitness, perhaps focus on any known weaknesses or deficiencies, and leave the sports training to the field, trail, etc.
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