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TRAINING TIPS By Tamara Podry • Anchor Fitness Photography by Sara Young Winter Sports Conditioning: SiG MT 99 I 1. • Bench Pistol Squat Are you ready for the powder? n order to really enjoy winter, you've got to get out and play in it! Whether you're sledding with the kids or geing competitive on the slopes or ice, you need to condition your body for the new challenges. is will help you prevent injuries and have more fun in that winter wonderland. Let's get to work! In a kneeling position, place a stability ball in front of you far enough that you have to reach out for it and place the outside edge (pinky edge) of your hands on the ball. Put firm pressure into the ball as you roll it out and allow your body to shi forward as far as you can maintaining control at the shoulder and through your core. en, push into the ball and pull with your abs and arms to bring the ball back in front of you. is movement works your core in many ways: anti-extension, flexion, and anti-rotation. It also works your latissimus dorsi and triceps which are used in a skier's pole action. Complete 8-12 repetitions. Position yourself in front of a bench or chair that is about knee height. Pick one leg up and extend it straight in front of you just above the floor. en, keeping your chest tall, push your hips back and slowly (with control) lower yourself to the chair being sure to not rest or sit back all the way, but touch the chair with your behind. Hold this position, if you can, for the count of 3 and then explode back up to standing. So, 3 seconds down, 3 second hold, and 1 second to stand back up. Repeat 5-8 times per leg. To advance the move, hold a dumbbell or medicine ball at your chest. e first move is the hardest, so we should get it out the way while we're "fresh": (Complete 2-3 sets of each exercise) 2. • Stability Ball Roll Outs