Stay Stoked
STS: Pre-Season Training
Liz is incredibly adept at marrying strength and nervous system integration/recovery. As a physical therapist, I have recommended countless clients to her over the years because I respect her skillset and expertise. Her program is exactly what people should be doing to prep their bodies for skiing/snowboarding. I have seen her STS impact not only my body but my clients' bodies as well!
Dr. Sarah McNurlin PT, DPT, MDT
Strength To Shred
The Program
The is an 8 week pre-season training program for skiers & snowboarders who want to get strong for the 23/24' season, push progression, & build resiliency against pain and injuries.
Choose between either a freestyle or an all-mountain focused program to match your own skiing/riding style.
The Details
The STS program has two phases that will take place over the course of 8 weeks. In the first phase of the program (4 weeks) you will build a solid foundation of strength, increase your aerobic capacity, develop proper landing mechanics, and prepare your body for more sport specific movements. Once you've finished the first phase of the program, you'll be ready to step up the intensity with freestyle specific training or all-mountain specific training. Each phase includes a deload week to manage fatigue, prevent burnout, and reduce risk of injury.
Choose One
Freestyle
If you've chosen the freestyle focus, you'll develop rotational power and build strength that will allow your body to handle bigger drops and awkward landings that often come with freestyle riding. In other words, the freestyle training will enable you to pop higher, spin with power, stomp landings without pain, and allow you to crush on a powder day.
All Mountain
If you've chosen the all-mountain focus, you'll continue to build muscular endurance and full body power to sustain the high loads encountered when slashing through powder, moguls, or groomed terrain. The all-mountain focused training is for those who want to feel snappy, carve with power, ski/ride fast, and be able to rip in any snow conditions.
How It Works
Sign Up & Kick Off
Sign up, choose either the freestyle or all mountain program, and then check your email! You will receive 2 emails that explain how to set up your training app as well as next steps. We will have a kick off call on October 1st to get the hype train going, answer questions, and talk about what to expect throughout your first week!
Set Up Your Training App
You'll be able to access your training program 24/7 on desktop or mobile via the Train Heroic app. The app will provide detailed explanations of how to perform every movement, along with video references. Just follow the link in your inbox and create an account. Boom, DONE.
Crush 8 Weeks of Training
8 weeks of training is no joke, but neither is a torn ACL. In order to get the most out of this program and manage fatigue, we will be taking scheduled deload weeks to periodically give your body the ability to fully recover & adapt to the new training loads. Stay accountable & HYPED via weekly group check in calls and slack chats.
You Choose YOU
All-Mountain
Is for you if....
- You want to charge hard anywhere from groomers, untouched pow, back bowls, tight trees, bumps, or backcountry terrain.
- You want to feel powerful chasing hits & stomping landings anywhere on the mountain.
- You want to lock in your stability & edge control to carve with power & confidence.
Freeride/Freestyle
Is for you if....
- You spend most of your time in terrain parks, pipes, exploring natural features and/or the streets.
- You want to spin, pop, butter, stomp, and ride how you want, when you want. No limitations.
- You frequently thrash your body in the park and want to protect your body against injury while continuing to push progression.
What's Included
EXPERT PROGRAM DESIGN
Every single training session has a purpose with a specific end goal in mind - to prepare your body for the winter season feeling strong & pain-free. Each strength session includes a warmup, movement prep, main sets, accessory work, and mobility. All sessions will be 60 minutes or less!
GUEST SPEAKERS
Expand your knowledge by learning from the best in biz & others in the ski/snowboard community on topics such as:
- Nutrition
- Sports Psych
- Sleep/Recovery
- Chronic Pain & Skiing/Riding
NUTRITION TIPS & COACHING
Each week you'll receive recipe & snack ideas that will help you stay fueled on and off the mountain.
Plus, receive 15% off Mountain Fit Nutrition!
PERSONALIZED COACHING SUPPORT
Get personalized feedback within 48 hours with coaching support on:
- Form Corrections
- Exercise modifications/progressions
- Suggestions/Recommendations
- ect.
COMMUNITY SUPPORT
There's nothing better than connecting with a group of rad people just like yourself. Whether you are interested in the specs of a new pair of skis or snowboard, want to connect over the muscle pain you are experiencing, want to share a kick ass burrito recipe you found, or need some accountability hype, you'll get it here via Slack!
MONEY BACK GUARANTEED
If you decide this program is not a good fit within the first 2 weeks of training, I will give you a complete refund. If you're still on the edge before signing up, reach out and let's chat to see if it would be a good fit.
Meet Your Coach
Liz Myers, C.S.C.S.
Strength & Performance Coach For Skiers & Snowboarders
Whats up everyone! The names Liz.
I'm a strength coach who loves the mountains & lives to ski & snowboard. Yep, that's right, I rip on both sides.
I decided to create the STS program after seeing countless friends, family, and others tear ACL's, patellar tendons, you name it during the winter season. I know injuries take a massive toll on the body & mind, which is why I want to help you bulletproof your body so you can prevent pain & injury this season.
Having worked with hundreds of skiers & snowboarders over the years, I understand the physical, mental, and cultural demands necessary to prepare for the season. My goal with this program is to help you get as resilient as possible so you can continue to progress, shred pain free, and feel STRONG no matter the snow conditions. Putting in the work isn't easy, but you'll be stoked you did once you get on the snow & start realizing what you are truly capable of.
Prepare for the 23/24' season the RIGHT way, with a group of bad ass shredders & a program that is
GUARANTEED to prep your body for the upcoming season.
LETS DO THE DAMN THING!
- Liz
Guest Speakers
Dr. Toby Larson
Dr. of Performance Psychology,
EdD, MS in Kinesiology
Toby is a mental performance coach & avid skier who has worked with recreational athletes to professionals on the Freeride World Tour & the UFC. Toby will be teaching us the visualization tools he uses with his athletes to redefine limits & overcome fear barriers on & off the snow.
Irina Macare
Certified Sleep & Recovery Coach
Irina is a sleep coach who works with busy people to overcome their sleep problems & improve energy, mood, and lifestyle. Irina will be sharing insight on what we can do to get better sleep & boost energy levels during the dark winter months.
Makayla Meixner
Registered Dietitian,
M.S. Nutrition & Dietetics
Makayla is a sports dietitian, founder of Own It Nutrition, and a bad ass snowboarder based out of Colorado. Makayla will be chatting with us on on how to fuel for recovery so we can get the most out of our pre-season training & recovery FASTER after big days on the mountain.
Dr. Grant Pointon
Dr. of Cognitive Psychology
Grant is a data-science wizard & an absolute slasher on a snowboard. Grant will present on his journey to relieve body stiffness, and how an awareness of the fascia network can empower you to become a supple shred panther.
Why skiers & snowboarders choose STS to prep for winter:
"Liz's programs never disappoint, for real. Unlike other preseason conditioning programs I've done, Liz puts together workouts for your style of riding — something I've definitely been missing as someone who mostly rides park. Definitely makes it more fun when you can literally FEEL how it will transfer directly into better snowboarding. "
“Legs felt good AF for the first day out. WAY stronger than even mid season last year I'd say.
My bf said his calves were hurting. I told him he should've trained with me!
"We rode all day on groomers, some righteous powder pockets, and dank bumps and I felt AWESOME the entire time. No knee pain, confidence to get into varied terrain and Im beyond grateful."
"I had my first few runs on the mountain today and NO KNEE PAIN!
I felt strong & elastic all day even with steeps and long burner runs. THANKS!"
FAQ
- STAY STOKED -
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You Slumpin’👀 Ive been there. And i know how fucking FRUSTRATING it can be. But ill tell you this💀 Lack of motivation & consistency doesnt just “happen.” Theres always a REASON behind it. These are the top reasons you might be slumpin’: 1. You have no goals. If you dont know your WHY, whats the point? 2. You have no plan. Structured plans provide motivation & committment. Research has shown that people who receive customized training programs, with ongoing coaching support & encouragement, are more likely to stay motivated & reach their goals. 3. You have an all or nothing mindset. Sometimes you just simply need to DO LESS and be ok with it. Life happens and if you are waiting until the “perfect” time to get in a session, you might not get it in at all. ADAPT & flourish my friends. 4. You are burnt out. The biggest signs of burnout are lack of motivation & constant fatigue. Planning strategic rest periods into your training guarantees you keep motivation levels coasting while staying consistent month to month. If you are constantly unmotivated, lacking consistency, or not seeing results despite your best efforts, you probably need a new approach. This week, Im enrolling for my brand new (ladies only) Mtn Ambition program - a 12 week strength & endurance program for women who want to PLAY HARD in the mountains this summer😎 Comment the word SUMMER below for more details or head to the 🔗 in my bio to learn all about it. 12 weeks of getting strong AF, staying consistent, and prepping for EPIC summer adventures in the mountains. Im personally excited to prep to slay BIG peaks, crush some downhill mtn biking, ramp around on the trails w my pup, and skate hard this summer. Doors close SUNDAY and then we hit the ground running next week🤸 Would love to have you join the other bad ass ladies who already signed up! Questions about the program? Hit me up. Time to fucking flyyyy. SQUAW🦅 #womensprogram #womensstrengthtraining #womensstrengthprogrogram #womensupportingwomen #sheexplores #getoutside #trailrunning #hiking #mountainbiking #ladieswholift #womeninthewild #letsgetstrongafButton -
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Hard Pills To Swallow💀@# It takes 4-8 weeks to build strength & endurance at a baseline. It takes 1x/week to maintain strength and 2-5x/week to build strength. It takes just 2 weeks to lose cardiovascular fitness after taking time off, and 2-3 weeks off to lose strength. What you do now will have a direct impact on where you end up 2 months from now. Where do you want to be? Keep Going.Button -
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Team BUILD the ankles & kneez⚡️ These single leg stability moves are perfect for any mtn athlete. Add these into your training for increased stability, strength, and power in the mountains. STABILITY is a prerequisite for strength & power. If you want to be strong, explosive, and bulletproof, dont sleep on it. Slay on my friends🚀 #anklestability #kneestability #kneestrength #anklestrength #mtnstrong #ankleexercises #kneeexercises #shredtillyadeadButton -
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APRIL - you were fun🫎 a lil this, a lil that, and matcha ice cream⚡️Button -
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What’s been holding you back recently? Let’s chat about it. 1. No one to go with: Be a lone wolf. You can also connect with a community via a local facebook group or those you meet via IG! You just gotta speak up. In Salt Lake City? Lets link up! 2. Being in pain, not able to get out, is a huge bummer. If this is you and you want help to overcome it, reach out. I can help guide you in the right direction. You are not too fucking old. But if you want to keep telling yourself that, well, thats up to you. 3. Feeling weak & constantly out of breath can put a huge downer on any adventure. Believe me, IVE BEEN THERE. Many times. This is exactly why I created Mtn Ambition. To help women prepare for bad ass adventures in the mountains, whether thats hiking, biking, trail running, or backpacking. 4. Snakes, bears, moose? If these things freak you out, learn about em! What are your options if you run into something? How should you react? 5. The friend in this video lent me trail shoes & a running pack for the first 3 years after I stsrted climbing big mountains. Before that I would duct tape my shoes. You don’t need fancy shit to climb mountains. But you should have safety gear and enough food & water..plus some bc nothing usually goes as planned. On the other hand, if we talking mountain bikes ……save up!😂 6. Im personally still working on my nav skills. This video is of my friend and I stuck on the side of the mountain bc our navigating skills were subpar….and we didnt properly plan ahead. Plan your route damnit. Download some offline maps. Do your research. And ASK for help beforehand if you feel unsure! So thankful for friends along the way that have taught me how to plan & navigate! I want to help you feel CAPABLE, prepared for, and STRONG AF when you get into the mountains this summer. Whats a barrier that keeps you from getting out & playing hard?@ Drop a comment, lets talk about it!!!Button -
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🔥🔥WE START NEXT WEEK🔥🔥 🔗 In Bio To Enroll 🔗 ✔️You want to be able to climb mountains without stopping to catch your breath every 5 minutes. TEAM BUILD THE LUNGS💨 ✔️You want to blaze the downhills without worrying about knee pain. ✔️You want to be able to say yesssss to the spontaneous adventures. ✔️You want to build upper body, core, and leg STRENGTH throughout the summer. ✔️You want to feel powerful, speedy, and poppy moving through mountain terrain. ✔️You want to connect with other bad ass women who are ALSO going to be doing rad shit in the mountains this summer. If you head nodded to any of these, this is YOUR program, and I invite you to join me and the rest of the lady crew who has already signed up. This group program is kicking off next week and we want YOUR rad ass self to join us. Mtn Ambition is not just a cookie cutter DIY program. It is going to be jam packed with education to help you understand how to tweak your training to match your goals. PLUS, Ill be coaching you DIRECTLY for 3 months straight. Want $200 off? Sign up by tomorrow, May 2nd at midnight MST. Drop the word GO and Ill send you the direct link. Excited to start with y’all💪🏼 Time to GO🚀 #shexplores #mtnstrong #womenwholift #femalestrengthprogram #womensstrengthprogram #womensstrengthtraining #hiketraining #hiking #trailrunning #mtnbiking #biketraining #adventuremoreButton -
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Tryna prevent pain & injuries this summer? GET STRONGER! The stronger you are, the more resilient you will become. Plus, being strong is just more fun. And IF small tweaks or injuries DO come up, you’ll be able to bounce back 50% faster. A win/win in my book. Join the other rad ladies already signed up for the Mountain Ambition program - my 12 week summer training program for female mountain athletes. If you hike, trail run, bike, adventure, or a lil bit of both, welcome, you are an athlete. I hope you’ll join us🤗 We are kicking things off May 6th. Drop a ⛰️ in the comments or my DMs and Ill send you more info! OR you can head directly to the link in my bio to learn more.Button -
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NEW PROGRAM SPLIT🚨 🔗In Bio To Join This one’s for the ladies who want to be strong AF so they can do rad shit in the mountains this summer💀 PHASE 1/3 Split: ⚡️Strength + Dynamic Power ⚡️Upper Body + Conditioning ⚡️Tissue Work & Mobility ⚡️Full Body Strength & SL Stability ⚡️PLAY Day + extra endurance work for those with bigger mountain pursuits on the bucket list for the summer. As with any of my group training programs, I always advise athletes to tweak the programming based on their priorities, goals, & lifestyle. We start May 6th🤘🏻 Slap that profile link or drop a ⛰️ in the comments/DMs for more info. We aboutta do the damn thing. #womensstrength #womensstrengthprogram #womensstrengthtraining #sheexplores #mtnstrongButton -
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HEYY LADIEZZZ👋 The next few months are going to be PACKED with peaks, adventures, and good times😎 Lets make sure you are ready for it. Starting May 6th, myself & a crew of other rad ass women will be starting a 12 week mountain focused strength & endurance program. And you are invited to join in on the stoke. Over the course of 12 weeks we will: -Get strong AF 💪🏼 -Build mountain specific endurance & durability. Crush. Everything. -Explore, adventure, and see what we are really capable of💀 -Bulletproof the body against pain & injury for the summer. -Learn from female experts on how to optimize our training & nutrition for mtn adventures. -Connect with a kick-ass community of women who love playing in the mountains just as much as you do. REGISTRATION IS OPEN and can be found by clicking the link in my bio🔗 This is also where you will find a full breakdown of the program & what it entails. COST: First 72 Hours: $179/month After That, Price Will Go Up📈 💵Payment plans available for those that need it. Pro Tip: Register ASAP to snag an early bird spot at a discounted rate. Spots in the program ARE limited due to the 1:1 coaching component of this program. I’ll be working with everyone on an individual basis and want to give those who sign up the best experience possible🤘🏻 Questions? Hit me up in the comments or DMs & lets do the damn thing. #womensstrength #sheexplores #womenwholift #womensstrengthprogram #womenoutdoors #mtnmama #mountainstrong #adventuretraining #shelifts #strongafButton -
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Have you ever….. Connected with a coach or other practitioner who just didn’t understand what you “actually” do. You get the classic head nod. Ah Yes, skiing. or whatever outdoor thang you do. You can tell they don’t understand the intracacies but dont feel like explaining it because well, they will never truely understand. Ive been there too. In a gym, in the doctor office, at PT. Its been my goal over the last 10 years to BE THAT COACH where people can come to truely connect & train for rad adventures & activities. YES, I specialize in coaching skiers & riders, but Ive worked with hundreds of other bad ass people who also: -Mountain Bike -Trail Run -Hike trails, glaciers, backcountry terrain -Backpack into rad destinations -Skateboard -Explore It is always SO inspiring to hear about the goals & ambitions yall have on your bucket list, and Im just stoked to help you get there. Preferrably feeling strong AF, pain-free, and thriving. If you are new around here, drop a 👋 and let me know what you like to get after, year round. Would love to connect✌🏻Button -
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You a year round mtn slayer too? Lets be friends🤗 #sheexplores #mountaingangButton -
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Training stability at the foot & ankle translates to higher levels of confidence & capability in the mountains. Although most people focus solely on training for uphill pursuits, ya gotta come back down the mountain. Single leg stability with a focus on deceleration trains the body to absorb impact both with confidence AND efficiency. So you’ll be skippin’ over rocks and through rainbows without having to worry about your ankles snappin’ as you descend. Being strong & stable is always going to allow you to have more fun in the mountains. ALWAYS⚡️ #singlelefstability #stabilitytraining #anklestability #kneestability #Button -
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Ever just go with the flowwww?💀 Its DAY 3 out here for Peak Week and we are straight uo RECOVERING today. Think chill time, sunshine, and MOBILITY FLOWS. Structured mobility work is KEY for working through stiffness & establishing new, usable range of motion. BUT unstructured mobility flows are just as important. Drop into YOUR body, explore areas of restriction, and just go with it. You never know what you might discover🤯 This is always a fun go to flow for me🤗 Try it out and lemmmme know how it goes!Button -
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To all the peak baggin’, summit sippin’, trail wondering, outdoor lovin’, adventurous souls out there. The time is now my friends✌🏻 What we do NOW will have a direct impact on how we feel & perform this summer. And I dont know about you, but I want to feel DAMN good in whatever mountain pursuit I decide to get after. If you want to have the fitness to go far, trek pain-free, play hard, and ENJOY your rad ass adventures over the next few months, its time to get consistent with your training again. Its okay if you fell out of your “usual” routine during the ski & snowboard season. Thats totally normal! Training hard should be seasonal. Tomorrow, a group of bad ass ladies & myself will be dropping into PEAK WEEK🎉 This is a 5 day training split meant to challenge your current capabilities, GET CONSISTENT, and learn how to train smarter as a female mountain athlete. By the end of the week, you will have established your current baseline of fitness, come face to face with your strengths & weaknesses, and see what your body (& mind) is capable of. There will be community, accountability, giveaways, and coaching guidance throughout the week. Today’s the last day to sign up, so if you want in, drop a 🚀 in the comments or head to the link in my bio & click on PEAK WEEK to register! See you tomorrow💪🏼Button -
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Let me know if this helps! I talk to alot of people who say they feel anxious going into a gym because they have no idea what they should be doing. OR, they feel frustrated because they are putting in the work, but not seeing results from their efforts. This is a simple process you can use to start moving in the right direction. Questions? Let me know in the comments!Button -
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Sunny park laps with my 🫶🏻 Brought to you by GRIZ PRODUCTIONS💀 🏂 @leognard1080 @brightonresortButton -
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T-Minus 4 Days Until Peak Week🚀 You ready?! If you dont know yet, Peak Week is a free workout & consistency challenge for all the bad ass ladies out there who plan to summit peaks this summer. Prepare to challenge yourself and learn how to train smarter as a female mountain athlete. Peak week sessions are 100% free and will blend: ✅strength ✅power ✅endurance ✅mobility to help you gain traction & consistency in your training towards summer mountain pursuits. Sessions are specifically built for women who hike, trail run, hike, and recreate in the outdoors. Alongside the free workouts, there will also be a community forum to shoot the shit, stay accountable, and meet new friends. Plus, Ill be giving away a new pair of trail shoes ($200 value) by the end of the week! Sign up for the free challenge via the link in my bio @mtnedgeperformance OR drop a 🚀 in the comments or DMs and Ill get ya set up. WE START MONDAY - April 22nd👊🏻Button -
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I got this message the other day… “what do you think is the MOST important thing to train for someone who hikes & trail runs?” EASY, I said, “THE HIPS” Your hips help to stabilize your spine AND control how you move. Strong hips allow you to move with strength, power, and efficiency. Weak hips set you up for pain & injury. Simple as that. This applies to ALL athletes. Skiers, snowboarders, trail runners,, bikers, hikers, you name it. IF you want to summit peaks this summer feeling strong & pain-free, these are the money moves💸 1. Hip Airplanes 2. Cossack Squats & Lateral Lunge Variations 3. Copenhagens 4. Single Leg Strength 5. Dynamic Single Leg Deceletation Work As always, nothing will move the needle if you aren’t consistent. Add these into your training 2-3x/week and after a few weeks, I guarantee you are going to feel more power & stability on & off the trails. #trailrunning #hiking #hipexercises #hipstability #mountainstrongButton -
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Want to eat popsicles, summit mountains, lift heavy, & stay poppy this summer? Me too✌🏻 Sunny warm days are on the horizon, and if you haven’t thought about what you want to get after this summer yet, sit yo ass down. Summer is a time for bad ass adventures with friends, summit beers, solo hikes, peak baggin’, and more. Whatever mountain adventure you have on your bucket list this summer, Im here to help you make it happen, and THRIVE while doing it. Starting next week, APRIL 22nd, I’ll be hosting a challenge Im calling PEAK WEEK⛰️ This is a free workout challenge for women who want to build strength, power, & endurance for mountain adventures this summer. Join the crew as we drop into a 5 day training split meant to challenge you and pave the path forward to a kick-ass summer. Built for women who hike, trail run, bike, and recreate in the mountains. In for the challenge? Hit the 🔗 in my bio to sign up! @mtnedgeperformance >>>>>Button -
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Explosive Step Ups Are GOLD🚀 If you want to build speed, power, and strength through the legs, this is a solid move to have in your toolbox. Training explosive strength means the body is able to react quicker and generate more power in a shorter period of time. Pop Pop POPPP OFF🚀 These are a highlight from today’s power sesh with the LADAY crew, apart of the FREE ramp up series I’ve been hosting over the last 2 weeks. We building momentum & getting shit DONE💪🏼 As a coach, I often see women lacking the ability to produce POWER. This is something all women should be training, but especially women who trail run, hike, bike, and play in the mountains🤘🏻 If you are a mountain adventure laday who wants to build consistency in your training, come join the crew! We are on week 2 out of 3 of the free ramp up series. Drop a 🔥 in the comments or my DMs and Ill send you today’s full session. We only going up from here🔥🔥🔥🔥 #freeworkouts #womensstrength #womensstrengthtraining #explosivestrengrhButton -
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CONTROLLED HIP SWEEPS Goals of this move: ✅Enhance usable range of motion at the hip joint. ✅Teach the hips to move independently from the low back. ✅Learn to generate full body tension from the ground up. How To: 1. Create as much tension as possible throughout your entire body. Press DOWN with the fingertips, lock out the elbows, & keep the core strong. 2. ISOLATE THE HIPS - all motion should come from the hip joint. Common Isolation Patterns I see: ❌Elbows Bend ❌Movement (tilting) in the low back If this is you, limit your range of motion. You can also throw a block on your low back to give you some feedback on how your back is moving. If it falls off, you are compensating! ❌This one is a biggie for athletes with back pain. If you cannot move your hips independently from your low back, your low back has to compensate and carry all the load. Throw something like running, snowboarding, skiing, or hiking on top of a body that doesn’t move well and you’ve got PAIN & INJURY written on your forehead in red ink. ❌❌❌❌❌ MOVE THOSE HIPS OK? and your body will forever move you up & down mountains. #hipmobility#lowbackpain #hipexercise #hipmobility #lowbackexercises #mtnstrongButton -
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WEEK 2🔥 Ready to get after it? Where my MTN LADAYS at? We are entering week 2/3 of this FREE series as we close out winter and ramp up into rad ass summer adventures. Who are these sessions for? Women who plan to crush some rad activities in the mountains this summer & want to be strong AF to enjoy it ALL: bike, hike, trail run, play, ect.⛰️ How can you access them? Drop a skully in the comments or my DMs 💀 and I’ll hook you up. 🤷🏻♀️Sometimes it can be hard to drop back into a consistent training routine after the winter. Thats exactly why Im doing this ramp up series. To help you build momentum and CONSISTENCY in your training NOW, so you can enjoy all the adventures on your bucket list this summer. Ya cant have fun if you are weak or injured🥵 Sessions drop at NOON (mst) Tuesday & Thursday. Plug em in your schedule & lets get after it💪🏼Button -
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Strength training accomplishes 3 BIG goals for mountain athletes: 1. It significantly reduces risk of injuries by strengthening muscles & connective tissues. 2. It helps you move more efficiently by improving neuromuscular coordination. This means you are better able to hop, jump, land, pivot, and MOVE WELL through varied terrain. 3. It helps you build speed so you’ll be faster on the trails……and have more fun. It is the TIME my friends to start getting into general strength work to prep for the trails this spring & summer. Your body needs TIME to adapt before getting into more intense work. April is RAMP UP month, aka time to get back into the swing of a consistent training routine post winter. GOOD NEWS🎉 Im offering FREE workouts ALL MONTH to help you build momentum. This will help take the mental work out of your training sessions so you can take more action & actually build consistency. Consistency = Resultso The catch? These are for female mtn athletes ONLY💀 If you are looking to hike, bike, trail run, or backpack this summer, these are perfect for you. Drop a 🔥🔥🔥🔥 in the comments or my DMs and Ill hook you up! We will be dropping into week 2/3 of these free session next week! TIME TO FUCKiNG GOoooOO🚀 #trailstrength #mountainstrong #trailrunning #biking #backpacking #mountainbike #trailstrong #freeworkouts #letsfuckingg@#up#Button -
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Things to ALWAYS keep in your training🏔️ 💥Need help putting this stuff all together? If you are a laday who plans to recreate in the mountains this summer, I GOT YOU. I’ll be doing alll the programming for you in my 🎉NEW🎉 Mtn Ambition program, dropping May 1st. DM ‘AMBITION’ to learn more. Taking the time this spring to build strength, tendon capacity, and endurance WILL allow you to have more fun in the mountains this summer, & you WILL 100% perform better🔥 Activities like hiking, running, and biking are repetitive in nature. Even the slightest muscular imbalance, weakness, or joint restriction can have high consequences. How do we avoid pain & injury? By taking the time to build a SOLID base of general strength integrated with aerobic base training BEFORE jumping into more sport specific work. This will allow you to reach a higher level of performance later in the summer AND help prevent overuse injuries. Not sure where to start with all of this? Im hosting FREE strengrh workouts for women who plan to trail run, hike, and/or bike this summer. Join over 50 other women who are already signed up by dropping 💪🏼 in the comments or DMs. The time is now my friend. Lets fucking get it. #mtnstrength #mountainstrength #trailrunning #trailstrength #womensstrengthtraining #womensstrength #biking #trailrunstrength #mtnbiking #backpacking #hiking #strengthforhikingButton -
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🔥FREE WORKOUTS START THIS WEEK🔥 I know how it be in the winter. Ski/snowboard as much as possible, work, try to fit in some training mayyybeeee, eat, sleep, repeat. It’s easy to let routines slip, and it can be hard to get back into a feel good groove come spring. I was there. 2 weeks ago. You know how I got into it again? 1. I made a plan 2. & started slow That being said, if you have plans to get after it in the mountains this summer, the time to start training is now. IT TAKES TIME to build strength & stamina. To help get the ball rollin’, build momentum, and provide guidance on how women should be training to get strong AF & kick ass this summer…… I’m hosting FREE workouts for the rest of the month🤗 Yep. For those who are ready, we are gonna get after it. By the end of the month, you will have the habits & routine in place to jump into a full training program if you want to take it to the next level. This a very low key, minimal committment, no obligation kinda thang💅🏻 Drop a 💪🏼 in the comments or my DMs and I’ll give ya all the info on how you can access these free sessions. April Schedule: This week: Strength & Core Conditioning (1) Week of April 15th: Strength, Power, & Stability (2) Week of April 22nd: 2 Strength & Conditioning Sessions PLUS 2 Mobility Sessions May 1st: The ambitious will drop into a full 12 week training program. Where do you want to be by next month?🚀 #womensstrength #womensstrengthtraining #strengthprogram #trailstrength #trailrunning #backpacking #hiking #timetogrindButton -
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You are not supposed to feel beat up after every session🤯 If you are, it probably means you need to tweak your approach.Button -
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Whats UP, IG fam👋 It’s been a bit since I’ve done an intro post so Im dropping in on ya to share a bit about me, my come up, and fun facts🎉 WHY NOT. At just 17, I knew I wanted to get into strength & conditioning. I actually traveled 2 hours to a S & C conference in Baltimore and was shocked when I was 1 of 5 other women in a sea of aging, bald, beefed-up white men🤷🏻♀️ I started my career at 18, scrubbing floors with ex-convicts at a local Gold’s Gym. Fast forward a few years and I became a group exercise instructor, specializing in strength & boxing classes. From there, I got my B.S. in Exercise Science, strength & conditioning specialist cert., and then moved to Utah from the east coast to work with skiers & snowboarders! Once in Utah, I bounced around a bit, teaching strength, parkour, & big air classes, ski bummmmin’ a bit, and then eventually leading & managing a sports performance facility in the Park City area. 2020 was the year the world stood still and I jumped to create Mountain Edge Performance. Since then, I’ve created the legendary Strength To Shred program and have helped hundreds of skiers & riders of all disciplines get strong, return to snow post injury, & ride pain free. It has been the most wonderful (and hella challenging) journey. Fun Facts: 💥I was a ski instructor for over 5 years. 💥I used to compete in rail jams across the east coast. 💥I like to listen to heavy rock & metal when I lift. 💥Not a fan of public gyms (heavy introvert at heart - dont talk to me when Im lifting) 💥I ‘ve been skiing for 25 years and snowboarding for 14! 💥I actually kind of enjoy hill sprints💀 💥Imma newbie backcountry rider (2 yrs) and stoked to continue exploring! 💥I think my favorite food right now is Tofu Vermicelli Noodles🤗 Last pic is when I started Mtn Edge in 2020>>> I’d love to hear from you!! How long have you been a part of the Mtn Edge community? Have we met? Would love to connect!Button -
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HEY LADIESsSs👋 This one’s for you💀❤️🔥💀❤️🔥 Im in the works of creating a NEW mtn edge training program that will be completely built FOR women BY women….and I need your help. I wanted to make a program to celebrate women’s STRENGTH, ambitions, & support them in pushing limits both in the gym & in the mtns. I wanted to make a program that centered around female COMMUNITY (vibes🤘🏻). I wanted to make a program to shed light on things that are often “shoved under the rug” for women such as training around the menstrual cycle & lifting heavy weights. Too often I’ve seen women doing the wrong types of training for mountain sports, eating the wrong foods, always burnt out, not reaching their full potential, or suffering unnecessary pain bc they were following the “noise” on the interwebs🥵 This is exactly why Im creating Mtn Ambition. To give women who want to get strong & recreate in the mountains the strategies they need to perform WITH their physiology, not against it. BUT…I want to hear from YOU!!! What would YOU want to see in a program like this? What do YOU want to be capable of doing this summer? ❤️🔥Comment below & then SLAP your name on the program interest list if you are pickin’ up what Im throwin’ down. <> Get early details & first dibs on this new program (spots will be limited) and any/all discounts & bonuses! No obligation. We start May 1st💪🏼Button -
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Our hips are built to ROTATE🔑 However, due to sitting and other stationary work activities, they can get stuck. Without adequate hip rotation, other areas of the body start to compensate, which can lead to pain, injury, & muscle fatigue. I commonly see a lack of hip internal rotation in athletes experiencing both knee & back pain. If you are NOT incorporating hip I.R. work, ESPECIALLY if you have some knee & back junk going on, the time to start is now my friend. Drop a 💀 in the comments or my DMs and Ill send you a guided video of one of my go to hip internal rotation exercises so you can get started on this journey ASAP. #hipinternalrotation #hipmobility #backpain #skiexercises #snowboardexercisesButton -
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You’ve tried everything but your pain flare ups and/or chronic fatigue are persistent. Sound familiar? You are not alone. You’ve been to docs, PTs, chiro’s, trainers, ‘healers’, THE WORKS, and no one can seem to help you break through. Sound familiar? You are not alone. I’ve worked with MANY athletes who have come to me in this state. Whats one thing they all have in common? A dysregulated nervous system. What does that mean? There is an imbalance between the sympathetic (fight or flight) and parasympathetic (rest & digest) systems that can manifest physiologically as pain & fatigue. Chronic stressors that can impact your nervous system: 💀physical stress (training, trauma, illness) 💀psychological stress (fear, frustration, shame) 💀social stress (relationships, work, financial) 💀spiritual stress (crisis of values, meaning, purpose) So yes, there can be a lot to unpack here, but once you identify your biggest stressors and start to consistently prioritize activities that downregulate your nervous system - you WILL start to see changes. Paired alongside a purpose driven training program is where you will start to break the pain & fatigue cycles. THIS is what a holistic approach to training looks like and THIS is what I practice with all of my athletes. Training that focuses on optimizing performance while putting health & well-being FIRST❤️🔥Button -
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Train YO STABILIZERS💥 Everyone wants to get strong but no one wants to slow down and tune in. If you don’t know by now, stability precedes strength & power. Taking the time to build better body control & spatial awareness pays dividends both on & off the snow. I challenge you to SLOW DOWN, focus on control, & move with intent. Save to try these during your next sesh and lemmmme know how they go!Button -
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A few bits of “spring” in the Wasatch❤️🔥Button -
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Stoked to be back in the land of spring slush. Just out here shaking off the winter rust💀Button -
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Free workshop going down TOMORROW❤️🔥 My goal is to help you continue thriving on and off the snow as we move into springtime shenanigans. But we cannot do that if we don’t know how our bodies are functioning. Tomorrow we will be testing our limits & pinpointing weaknesses/restrictions that could be causing us pain NOW or nasty injuries down the line. After, I’ll give you targeted protocols I use with my athletes so you can overcome your weaknesses & continue pushing progression until closing day. To register, head to the link in my bio & sign up for the injury risk assessment. From there you will get a private invite🫶🏻 You have goals & ambitions for the spring. Let me help you crush them. Questions? Drop a comment or DM. See you tomorrow frew✌🏻Button -
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to get rid of knee pain for good, you gotta know where its coming from 😬 Testing your strength & mobility is important because if you’re limited in your movement, other areas of your body will compensate, which can lead to pain or sometimes injury. The MOST COMMON restrictions I see in skiers & snowboarders dealing with knee pain: ❌Lack of ankle mobility. ❌Lack of glute & hip strength. ❌Lack of neuromuscular control & knee stability upon landings. This is exactly why I created a FREE injury risk assessment for skiers & snowboarders. So you can check in on common weaknesses & restrictions that are either contributing to your pain NOW or may cause you injury in the future. Once you identify your restrictions & weaknesses, you can finally take steps to overcome them with the targeted exercise protocols in my PDF download! Want to see how you measure up, get to the root of current pain points, and assess your future risk of injury? Sign up for the free workshop via the link in my bio. @mtnedgeperformance The workshop will kick off this Tuesday at 1pm MST❤️🔥 Lets finish the season with a 💥💥💥 #skiing #snowboardingButton -
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Nothing beats back to back face shots on a pow day❤️🔥 @brightonresort #snowboarding #jonessnowboards #mindexpanderButton -
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Have you ever tested your ankle mobility? This is a BIGGIE for both skiers AND snowboarders. Common problems that stem from lack of ankle mobility include: ❌ Poor edge control which we need when ripping powerful turns & navigating uneven terrain. ❌Increased risk of knee pain & injuries….especially the dreaded ACL injury🥵 ❌Limited ability to get low & steezy in your butters and presses. ❌Higher levels of discomfort & fatigue through the feet, ankles, and knees💀 Never a good time…. SOooooo how did you do?! Did you pass? If so, keeeep slayin🤘🏻 if not, its time to target your ankle mobility. Learn my go to ankle mobility exercises and test other common restrictions found in skiers & riders in my FREE injury risk workshop next Tuesday, March 19th @ 1pm MST. Just DM or comment the word SHRED and I’ll send ya all the details👊🏻 Cheers to finishing the season on 🔥🔥🔥 #skiing #snowboarding #skiingexercises #snowboardexercises #shredtillyadeadButton -
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Find yourself a bestie that rips on both sides❤️🔥 Thanks for an epic week @donaldson_erinButton -
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Which one are you👀 Im 3 & 4😜 I have a history of knee injuries from snowboarding slams & want to keep shredding at the highest level for as long as possible. Im also pretty terrified of ACL injuries not gonna lie. I’ve worked with many skiers/riders returning to snow post ACL tear & the process is grueling….& costs thousands of dollllla’s. Can we screen for deficits or weaknesses that are either causing you pain NOW or setting you up for failure down the line? HELL YES WE CAN! and I just created a super simple (& free) assessment you can take right now! Link in bio to snag it🫶🏻 Injury risk assessments aka movement screens are a great way to prevent injury, optimize performance, manage previous injuries, and support a LONG life enjoying the mountains. Some people huck & hope. Others assess risks, identify weaknesses, & then smash a plan of action. Imma bet on these guys 👆🏻every. damn. time. Some of you will take action & be 10 steps ahead in a month. Others will do nothing & continue to struggle with pain, weakness, or vulnerabilities holding them back. Choose wisely💀 Your future in skiing & snowboarding depends on it. #skiing #snowboarding #strengthcoach #skistrength #snowboardstrength #shredtillyadeadButton -
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There is NO DOUBT that a stiff, tired body holds you back on the snow. I am stoked to partner with @wellbodyheat & share the benefits of massage gun therapy before & after hitting the mountain! These guns are 💯 because they have HEAT, can withstand cold temps, and can even penetrate through deep layers of outerwear. I’ve been using mine a lot this season to relieve stiff NECK muscles, which are always cranky after pow days & heavy slams. Its also a solid tool to use on tight muscles when you want to get some recovery in but cant seem to leave the couch after big days🤪 Check em out! @wellbodyheatButton -
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Grant out here joining the 2 stick club😂 Should be hitting triple corks & back bowls in no time. #skiing #snowboarding #shredtillyadead #brightonut #brightonresortButton -
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How many reps did you log on your right & left leg👀 You Passed If You: ✅Got 10+ reps/side in 60 seconds. ✅Were able to complete those reps while sitting at parallel & passed above criteria. ✅You had no nore than a 2 rep difference between right & left legs. If you passed, hooooraahhh🎉 Time to drop box height. If you failed, grab my free injury risk assessment that will give you the targeted exercises you need to build strength in this area. LINK IN BIO >> @mtnedgeperformance This test not only shines light on your hip & single leg strength, but also your balance & control on one leg. If you failed, this means you are at an increased risk of pain & injury on the snow. NO ONE wants to cut their season short due to a knee strain, pain, or ACL tear. Now that you’ve pinpointed a weakness, its time to take steps to overcome, get stronger, & keep skayin’🤘🏻 This is 1 out of the 5 tests available for you to check out in the assessment! Go test yourself before you wreck yoself. Questions on this test? Drop a comment. Want to share your SCORE👀🤗💪🏼 Drop a comment.Button -
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Overcoming pain & chronic injury👇🏻 Y’all the internet wants you to believe theres a magic exercise to cure everything. Maybe you’ve tried those “magic” exercises, got a few wins, but keep falling back into a chronic pain or injury cycle. The internet is failing you. When people come to me looking to get out of pain or overcome injuries, I usually see these common underlying factors👇🏻 1. Poor Load Management Load is a combination of on the snow & off the snow stressors. This includes time on snow, intensity of shred, training, and stress from daily life. Without acknowledgement of these stressors, ppl tend to push it too far, and the body simply cannot meet the demands. 2. The Other 20 Hours👀 What are you doing when you aren’t training or on the snow? That time matters and will directly play into your body’s ability to heal. 3. Lack Of Progressive Overload Loading when working to overcome pain or injury does not need to be complex, but it should be progressive. I see A LOT of pain & injury flare-ups this time of year from skiers & riders. If you need guidance on how to get out of pain so you can get back on snow & slay the rest of the season, reach out🤘🏻 #skiinjuryprevention #skiinjury #snowboardinjury #snowboarding #skiingButton -
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These could hold you back OR unlock your potential💀 As a strength & performance coach who has worked with recreational + competitive skiers + snowboarders over the last 10 years…….Ive seen some shit. Weaknesses & restrictions in the body not only alter our body’s ability to move efficiently, but it also impacts confidence to charge hard. If your knees are feeling weak or you have a bit of twingey back pain, you are probably going to hold back. This not only limits your capabilities, but most importantly, your FREEDOM on the snow. Throughout my coaching career Ive helped hundreds of athletes optimize their performance, reduce risk of injury, and get out of chronic pain cycles. I recently created a FAST & FREE assessment for skiers & riders to utilize as an inexpensive way to check in on common weaknesses I see over & over again in the ski & snowboard community. You can head to the link in my bio to grab it so you can see how you measure up🚀 The assessment has been built to quickly pinpoint your restrictions & weaknesses before giving you the exact exercises you need to start targeting those areas! ❌Stop letting fear of injury, pain, or lack of confidence on snow hold you back. Take the assessment, confront your weaknesses head on, and start taking steps to overcome them👊🏻 Questions? Hit me up in the DMs✌🏻 #skiing #snowboarding #splitboarding #injuryriskassessment #skiinjuryprevention #snowboardinjuryprevention #shredtillyadeadButton -
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Feeling burnt out halfway through your season👀 What can you do to stay strong & fresh for skiing + snowboarding without feeling like you are constantly being hit by a dump truck every week? 1. DO NOT skip your recovery work - mobility, walking, sleep, balanced nutrition, hydration, stress management, R E S T, all play into you body’s ability to recover between days on the snow. 2. Keep your training volume LOW. High amounts of sets & reps in the gym on top of skiing & snowboarding is a recipe for injury & burnout. Lift heavy, but keep it short & sweet. Unless you are doing bicep curlz, then go all in💪🏼 3. If you are feeling overwhelmed with what to do, you need to find YOUR biggest weaknesses & restrictions first so you know where to spend your time wisely. Exercises on IG are great but they have no direction. So what can you do to target & simplify what your body needs to finish the season strong, energized, & pain-free? Download my FREE injury risk assessment to pinpoint weaknesses, deficiencies, & start taking steps to overcome them with my customized exercise protocols. Slap that link in my bio🫶🏻so you can start simplifying & start moving in the right direction. If you have no direction, you’ll continue the cycle of burnout & overwhelm. Flip the switch. Its time to level up🔥Button -
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🔥5 Min SHREDDD Warm-Up🔥 If you’ve been here for awhile you know I don’t believe in “warmup runs”…..especially on a pow day. If you want to hit the snow feeling 💯, get after these moves👇🏻 1. Ankle Drivers 2. Oblique Openers 3. Deep Squat Rotations + Hip Lifts Make sure to save this warmup so you can come back to it before your next shred sesh. Prep Yoself Before You Wreck Yoself💀 Keep sending it crew🤘🏻 #skiing #snowboarding #skiwarmup #snowboardwarmup #warmup #shredtillyadeadButton -
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3 Benefits Of Lifting For Skiers & Riders👇🏻 1. “Prevent” Injury: Joint/Tissue Integrity Strength is protective. Period. Lifting weights on a year round basis increases both the size & strength of our connective tissues (the ligaments & tendons between bones & muscle) This means you are less likely to strain/tear those precious ligaments such as the MCL, ACL, ect. 2. Increased POWER No one wants to feel slow, heavy, and weak on the snow. Thats no fun. Strength training, especially movements that work tempo with lighter loads & explosiveness will translate to more explosiveness on the mountain. Bigger pops, stronger turns, and quicker reaction times are on the other side of a consistent strength routine. 3. C O N F I D E N C E People who are weak will ski/ride timid. They will avoid certain aspects of the mountain. Being strong in your body means you are aware that your body is not fragile. When you feel solid in your body you will probably notice you start sending things without even thinking about it. Being strong has powers beyond our conscious capacity. The big thing to note, is that strength training should NOT interfere with your skiing or riding. It should ENHANCE it. If lifting leaves you too sore or tired to ski or ride, you need to make some changes. Questions on lifting during the winter to prevent excessive fatigue & burnout??? Drop a comment or DM✌🏻 📸 @bh_brand_coButton -
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FREE Injury Assessment & Workshop👇🏻 Dealing with pain during & after skiing or riding? Always afraid you are going to hurt yourself? Want to see where you are vulnerable to injury? Grab my FREE assessment that has been built to quickly pinpoint your restrictions & weaknesses before giving you the exact exercises you need to start targeting those areas. I believe in finding weaknesses and targeting them HEAD ON. If you don’t know where your weaknesses lie, you don’t know where to focus your time. This often leads to confusion, frustration, and tons of wasted time spinnnnnin those brain wheels🫠 Throughout my coaching career, I have conducted hundreds of injury risk assessments to help athletes optimize their training, reduce risk of injury, and get out of chronic pain cycles. This assessment includes 5 moves that will test the MOST common weaknesses & restrictions I see holding back both skiers & snowboarders. Head to the link in my bio to snag it @mtnedgeperformance The assessment will only be available for a limited time because I have a lil SURPRISE waiting for those who download it :) Cheers to giving a damn✌🏻Button -
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🔥Neck Pain Relief🔥 These are my go mobs to hit after slammin’ the noggin’ or just a really good pow day🫨 If you are feeling pain and/or stiffness through your neck, these are for you👊🏻 1. Anterior Neck Mob: 2-5 min/side 2. Posterior Neck Mob: 2-5 min/side Both of these are going to give you wayy more relief than just a simple head tilt neck stretch. Is it pleasant? No. But neither is a jacked up neck. Do these while watching TV or in the car on the way up to the mountain. The key is to move slowww as you work to relieve stiff tissues. This hasn’t been my worst slam but it did rock me last weekend. What’s been one of your biggest slams this year? #ski #snowboard #skiing #snowboard #skirecovery #snowboardrecovery #whiplash #whiplashrecovery #neckpain #neckrecovery #skiinjury#shredtillyadeadButton -
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Over the last 10 years, I’ve dove into the depths of program design. I’ve followed programs, designed them, and tweaked them over & over again. I’ve been lucky enough to work with both recreational & competitive skiers & snowboarders with disciplines in: -slopestyle -big mountain/freeride -boardercross -ski mountaineering -super-g -cross country -giant slalom -backcountry -ski jumping Efficient program design is all about making sure athletes feel & perform good on the snow while making consistent progress over time. Anyone can get wins from training for 4 weeks - but what about the long game? Have you tweaked anything in your training over the years to better serve you as a skier and/or snowboarder?Button -
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My top 3 plyometrics for skiers & riders👇🏻 1. Lateral Reactive Bounds 2. Eyes Up Single Leg Hops 3. Hop To Bound Sticks Why do I love these? 1. They all incorporate power, coordination, strength, AND stability. Efficiency at its finest🤌🏻 2. They are ALL going to significantly decrease your risk of knee pain or season ending injuries like ACL tears & MCL sprains. 3. They are ALL going to help you feel like a MF powerhouse on the snow. AKA more poppy & reactive in changing snow conditions. 4. They increase overall body awareness which boosts confidence on the snow. When you are in tune with what your body is capable of doing, your whole world opens up. This is where progression & the magic happens🔥 As for ALL power work, these should be done only AFTER you have built a solid base of strength & stability. Questions on how to work up to these or how to incorporate them into your season without feeling too sore to ski/ride? Drop a comment below👇🏻 H A P P Y. S H R E D D I N G!! #skiing #skiexercises #skitraining #snowboardexercises #snowboardtraining #shredtillyadead #plyometrics #plyometrictrainingButton -
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Foot Pain Protocol🐾 If someone comes to me with foot pain, these are the 3 things Im going to look at first👇🏻 1. GEAR If your boots are too big, you will feel the need to crank that shit down to keep your foot from bangin’ around. If you rule everything else out, might be time to get some new boots or insoles. Go to a local pro shop so they can help you out🤘🏻 2. Smash Yo Feet Whether you have residual pain from skiing/riding or your feet just feel tight, this is a solid move to get after ALL winter long. Restore those muscles & watch that pain drift away. I hit these almost everyday and EVERYDAY im like damn…thats good. Aim for 2 min/side. 3. GET STRONG At the end of the day, if you are weak, you WILL have more pain & injuries poppin’ up throughout the season. I highly recommend people train barefoot or with minimalistic shoes to strengthen the intrinsic muscles of the feet & improve the stability of the arch. All of this work on the smaller stabilizer muscles will directly translate to better (and more fun) skiing/riding in the mountains. Have you dealt with foot pain? Let me know in the comments what you did to overcome it!!✌🏻 ⛷️ @mer_kurtz #skiing #snowboarding #skipain #snowboardpain #footpain #footpainrelief #skitouring #splitboarding #shredtillyadead #slcut #slctrainingButton -
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SUNDAZE…. Every Sunday I reach out to my athletes & check in to plan for the week ahead. Some things we usually dive into👇🏻 How’s the body feelin? Fatigue levels? Are you skiing/riding? Any storms in the forecast? Any work or travel plans that might make your schedule look a bit different this week? When you take 10 minutes to plan for the week ahead, you can start taking action on the things that matter most. Priorities can shift week to week, taking time to plug in training days, CHILL time, and days on the mountain is key to stay progressing while preventing burnout throughout the winter. Can plans change mid week? HELL YES. But now you’ve just gotta make minor tweaks instead of an anxiety infested life overhaul. Sit down and prioritize some shit. What do you need to tweak this week based on storms, how your body feels & your life sched??? TUNE IN✌🏻 📸 @bh_brand_coButton -
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Get a little too “pitted” last week😂 Me too. The #1 thing I hear on the lift & skin-track these days is, “my back, my legs, my neck, my knees, are SORE” Which is why I created a FREE recovery sesh for skiers & snowboarders that targets these exact areas. Its hard to know what to do to help ease the pain & soreness after a day of carnage. And let me tell you this..straight up stretching doesn’t get the recovery juices flowin’ like mobility & dynamic movements can🕺🏻 My recovery sesh is 10-15 minutes of TARGETED movements that will give you the most bang for your buck when it comes to easing soreness, stiff joints, and muscle pain. Recovery doesn’t have to take forever, you just need to know where to focus your efforts. Tap the link in my bio @mtnedgeperformance to get after it & start feeling like a supple panda ASAP. Todays the LAST DAY though so don’t sleep on it🫶🏻 Cheers to slayin’ yall🤘🏻 #skiing #snowboarding #skirecovery #snowboardrecovery #skimobility #snowboardmobility #feelgood #shredtillyadeadButton -
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KEEPIN👏🏻 IT👏🏻 SIMPLE👏🏻 My favorite way to get recovery work in between days on the snow is to: A. Follow a guided session so I can turn my brain off. B. Pick 2 moves that hit EVERYTHING - aka these🤌🏻 There are 3 key areas of the body skiers & snowboarders need to keep buttered up in between days on the snow to stay healthy & injury free & that is the: ✔️ANKLES ✔️HIPS ✔️T-Spine These 2 hit all of those things, real heavy hitters. Do these consistently and your joints, tendons, ligaments and cartilage will be happy little butterflies. Stop making recovery work so complicated. If you can’t seem to do recovery on your own, DO IT WITH ME🫶🏻 - head to the link in my bio for a FREE recovery session, available until this Sunday! Just hit play & drop in🌴 If you need a breakdown or modification on any of these movements, leave a comment below! SAVE, SHARE, GET AFTER IT🤘🏻 #skiing #snowboarding #skirecovery #snowboardrecoveryButton -
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Ya ever notice the CHILL in professional snowboarders who rip pow? There’s a reason for it. How do you set up your bindings on a pow day? #snowboardingButton -
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Feeling SUPER grateful today & everyday for the BAD ASS shredders I get to connect with on this platform. I’ve been inspired by SO MANY Mtn Edge athletes over the years who have challenged their mental & physical capabilities whether that’s via races, competitions, injury comebacks, or personal goals. I’m a huge believer in the power of movement & what it can do for the mind, body, and soul. My mission is to help people explore what they are truly capable of both in the mountains & in their daily lives, no matter their age or injury history. Because at the end of the day, movement has the power to expand our capacity to go beyond our perceived limitations. It opens up our ability to explore, push past barriers, and become mentally stronger. It allows us to experience a whole other dimension really🤯 So whether you are new here or apart of the OG crew, thanks for being in this lil corner of the interwebs with me🫶🏻 Would LOVE to hear where you are tuning in from in this big/little world of ours below!!✌🏻👇🏻Button -
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50% of people that come to me due to chronic pain, injury, burnout, or stagnation are DOING TOO MUCH. If you are trying to do “all the right movements” that you see on the internet but not seeing any changes in regards to pain or progress…. WHAT YOU ARE DOING IS NOT WORKING⚖️ Part of my job as a coach is to collaborate with athletes on what they are currently doing and REFINE it. That usually involves some kind of subtraction and/or overcoming more complex obstacles. Bc you see, if you are dealing with chronic pain, injury, or burnout, the exercises you do and your training routine are just a piece of a larger puzzle. If you are not accounting for: ✔️Personal Stressors ✔️Hours On Snow ✔️Daily Movement Or Lack Thereof ✔️Training Loads ✔️Prior Injuries ✔️Seasonal Periodization ✔️Movement Mechanics ✔️Sleep ✔️Nutrition ✔️Mental Health ect. You are missing the larger picture. Sick of dealing with chronic pain, injuries, or burnout? Want to get back to skiing/riding & actually feel good? Send me a DM🤘🏻 Whether you are a recreational or competitive skiers/snowboarder, I can help. #skiing #snowboarding #shredtillyadeadButton -
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Pow days when all the homies are in town hit different🫶🏻 Thank you snow gods and Thank you snowboarding @leognard1080 @steezymcbeef @brightonresort @solitudemountain #snowboarding #brightonresort #solituderesort #snowboarding #snowboard #snowboardgirl #bigcottonwoodcanyonButton -
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Powder shreddddin is in full swing, and I dont know about you, but after 3 days of rippin’ around my back is FEELIN’ it. Although powder days usually start with nice floaty turns, they usually end up BUMPY…which can leave the back feeling tense, stiff, and ‘rickety’😭 This is a SUPER simple set you can get after if your back is feeling a bit crunched up after a day on the snow. We start with deep breathing to down-regulate the nervous system. This allows you to RELAX tense muscles that could be causing you pain & stiffness. Focus on breathing in through the nose to expand the belly. On the exhale, consciously focus on relaxing your back muscles🤘🏻 Follow it up with a scorpion, making sure to press up in a pain-free range of motion. Want in on a guided recovery session built to help skiers & riders reduce stiffness after a day on the snow? Head to the link in my bio for a FREE sesh👊🏻 #skirecovery #skiing #snowboardrecovery #snowboarding #powday #powdayrecovery #shredtillyadead #brightonresortButton -
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Prep yoself before you wreck yoself💀 I believe in quick, effective warmups, especiallly on pow days. This allows the body to go full send when it counts most, those first few untouched laps. You can hit this at the car, in the parking lot, or in the locker room. Need a recovery sesh to relieve stiff muscles AFTER a long day on the mountain? Tap into my FREE recovery session link in bio 👉🏻 @mtnedgeperformance Shred on my friends👊🏻 #skiing #snowboarding #shredtillyadead #brightonutah #brightonresortButton -
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Power up. Ride dream lines. Rip with confidence. THIS is what I want for you this winter. One of my go-to in season movements for skiers & riders, especialllyyy those who rip backcountry terrain, is the loaded march. Its a solid move that hits a variety of muscles, most importantly, those that support the spine & pelvis. These supportive muscles aid the body during long treks uphill & promote effective power transfer when going downhill. When training throughout the winter, its all about choosing movements that give you the most bang for your buck so you can spend more time in the mountains & less time nursing injuries. How to use them👇🏻 Add these into the end of a training session as accessory work or do them as a stand alone sesh! Aim for 2-4 sets of 30-90 seconds! Adding these into your routine 1-2x per week is all you need to start seeing major benefits on the snow. Coaching Cues👇🏻 As you move, think about standing TALL while squeezing the glute on your supporting leg. Move with control and stabilize on each rep. These are only 3 of MANY march variations. Get creative, explore, and test your capabilities🤘🏻 #skiing #snowboarding #skiexercises #snowboardexercises #injuryprevention #skittainer #snowboardtrainer #skirehab #snowboardrehab #splitboarding #backcountryskiing #backcountrysnowboarding #touringadventure #shredtillyadead #skiutahButton -
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We’ve all fallen victim to pushing the line a bit too far… Whether thats because the snow was just “too damn good” to rest or you’ve just been “pushing through” because you think thats the norm. These symptoms are a result of CUMULATIVE fatigue. It is not until we recognize the symptoms that we can actually start to recover. SO, check in with me quick. How you feelin? When these symptoms go unchecked, horrible things start to happen👇🏻 ❌Pain & Injuries, everywhere. ❌The immune system takes a huge hit & susceptibility to sickness skyrockets. ❌Reaction times significantly decrease, which can mean life & death in the mountains. ❌Depression spikes & mental health suffers. ❌You might feel to drained or unmotivated to even get out to ski/ride. All of these things limit your ability to ski/snowboard and your ability to ENJOY your time on the snow. If you are noticing these symptoms, its time to start prioritizing yourself & your recovery. The more you ignore, the more time it will take for you to get out of the hole. Need help staying on top of your recovery? Or just need to restore stiff, sore muscles after a day on the mountain? I just created a FREE recovery sesh that you can access right now. Head to the link in my bio @mtnedgeperformance to snag it. Cheers to feeling good, taking care of yourself, and spending more time in the mountains this winter🖤 #skiing #snowboarding #ski #snowboard #après #skirecovery #skirecoverysession #snowboardrecovery #snowboardrecoverysesh #snowboardgirl #skitouring #skiingislife #snowboardinglifeButton -
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We playin’ the long game crew, and this party is just getting started🤘🏻 Recovery is non-negotiable for skiers & riders who want to stay injury free, have more fun, and enjoy a LONG winter season. The good thing is, the best kind of recovery is FREE! 1. Sleep 2. Intentional planned rest 3. Stress management 4. Recovery classes from yours truly✌🏻 It can be hard to know “what to do” in between days on the snow when your body is feeling crunchy & sore. That’s why I created a 15 min recovery session that covers everything you need to restore stiff muscles so you can butter yourself up, recover quickly, and spend more time in the mountains. I recommend using this guided recovery session 2-3x/week, especially after long days on the snow. GO GRAB IT NOW (link in bio) & explore what your body is capable of🔥 #skiing #skirecovery #snowboarding #snowboardrecovery #shredtillyadead #après #skitouring #skigirl #snowboardgirl #snowboarder #skier #bigcottonwoodcanyon #brightonresortButton -
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There’s nothin’ better than saying “fuck it”, cancelling plans or CALLING IN SICK, and heading straight for the mountains🤘🏻 Yesterday I got a message from a Mtn Edge athlete that said: “Cleared my schedule to ski some long runs tomorrow.” And right after that I got another message that said, “Taking the afternoon off tomorrow to go ride! Super stoked to soak in some sunshine🤗” These messages make my heart so happy. Its what we are here for. Don’t forget to live a litttle yall. Life’s too short to grind & grind throughout the winter🫶🏻 Tag the homie you would do this with💀Button -
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🔥🔥BULLETPROOF KNEES🔥🔥 We all want em. Mastering landing mechanics through single leg hop & stick progressions is an AWESOME way to bulletproof the knees so you can confidently send whatever the F you want this season. What level are you on? 1. Single Leg Snap Down 2. Single Leg Pop Stick 3. Single Leg Forward Hop Stick 4. Single Leg Hurdle Hop Stick Key here is to SLOW TF DOWN & tune into alignment. Make sure you can stabilize without the foot, ankle, knee, or hip caving inwards before moving to the next progression. How can you tell? 1. Mirrors 2. Film yourself from the front & side Save for later & tag a homie who always complains about their kneezz💀 You arent too old to keep sending it, I promise🫶🏻 Cheers to keeping the knees strong, & GET OUT THERE👊🏻 #skiing #snowboarding #skiaclinjury #aclrecovery #aclinjuryprevention #kneepain #kneepainexercises #skiexercises #skikneepain #snowboardinjury #snowboardexercises #skittaining #snowboardtraining #kneepain #skistrength #snowboardstrength #shredtillyadeadButton -
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January SHOWED UP in the Wasatch. Reflecting on a solid month of shreddd & learning that Im a huge fan of the snow saw🔪 Sending all the vibes to the snow gods for a DEEP February. This party is just getting started🤘🏻Button -
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Stop looking for the #1 exercise to build stronger knees. It doesnt exist - despite what you might see on IG… As we ALL know, there’s no way to completely eliminate knee injuries from skiing & snowboarding. It’s a high risk sport/art/lifestyle. However, you CAN significantly reduce your risk of ACL & other knee injuries so you don’t have to spend the rest of your season on the couch. A few things you can do throughout the season to mitigate pain/injury risk👇🏻 1. Dont stop strength training. 2. Include balance & stability work to challenge your stabilizers. 3. Get yo damn sleep! 4. Don’t forget to REST. 5. Take care of your mental well-being. 6. Don’t send cliffs you cant handle. 7. EAT. Keep those protein levels up, eat the rainbow, & don’t skip the carbs. We’ve got a LONG season ahead yall. Stay healthy out there👊🏻 Injured and tryna get back on the snow ASAP? I can help, just reach out! #aclprevention #aclinjury #skiing #snowboardingButton -
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THANK YOU MILLY FOR PROVIDING THE GOODZ🙏🏼 @brightonresortButton -
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i talk to SO MANY skiers and snowboarders that have to cut their days or season short due to pain, injury, or burnout. IT DOESNT HAVE TO HAPPEN TO YOU💀 The 3 keys for having durability & longevity throughout the season (from my experience as a strength coach): 1. Do yo damn strength work. It is SO vital that you are doing strength work that enhances your season, not taking away from it. High volume & high fatigue training programs that would see from Crossfit, Bodybuilding, HIIT, or Powerlifting style coaches will wreck your shit. Make sure your training program matches your seasonal goals. 2. FUEL UP - before, during, and after your sessions. Not eating enough DURING a day on the snow will impact how you feel in the days following. Do you want to feel crushed or ready to rip???? Want more info & inspo in this area? Go follow @ownitnutrition & @senditsportsnutrition right now. 3. Take care of your body. If you want your body to be able to do kick-ass things on the snow, don’t neglect it. Aim to hit mobility & tissue work throughout your week to manage stiff & sore muscles. AND DONT IGNORE your aches & pains. —————————————————————- Today is the LAST DAY to sign up for IN-SEASON training with the Mtn Edge crew. Link in BIO🧨 If you want a strength program that will help enhance your season without taking away from your days on the snow👇🏻 Recovery sessions to work through stiff & sore muscles throughout the season👇🏻 and guidance & support along the way👇🏻 This is for you! Enrollment ends tonight at midnight! Cheers to pushing progression🤘🏻 #ski #snowboarding #skitrain #skitraining #snowboardtraining #snowboardexercises #snowboardprograms #skiprogram #skirecovery #snowboardrecoveryButton -
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Come train with me and the rest of the Mtn Edge Crew throughout the rest of the season! 🔗 in bio to tap in : IN-SEASON TRAINING We start next week👊🏻 #shredtillyadead **Open to skiers & snowboarders of all training levelsButton -
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🔥TODAY’S CHALLENGE🔥 Try this hop variation either single leg or double with your eyes on the floor. Then try it again with your eyes up. Then try it again with your eyes closed. What do you notice? Any differences from the right vs. left leg?? Stay objective & just observe. What did you notice?Button -
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Tis the season to SHREDDDD🤘🏻 Training throughout the winter is ESSENTIAL if you want to maintain a happy & healthy body. Although this session is mostly reactive power & strength work, in season focus should also prioritize soft tissue work & mobility to counteract the wear and tear that can come from skiing/riding. Carving out the time throughout the season to get this work in will 100%: 🔥decrease your risk of injury 🔥increase confidence & mental edge in the mountains 🔥Maintain strength and speed of reactions (think faster turn initiation & overcoming unstable terrain) 🔥Keep your body happy & pain-free. THE SESH👇🏻 Warmup: -move dynamically Prep: -pogos & headbangs Reactive Power: 3x -Diagonal Reactive Bounds x 5/side -Split Jerk Variation x 4/side Strength: 4x -Lateral Lunge Clean (variation) x5/side -Incline Bench x 8 -Gorilla Row x 6/side Looking for a well thought out program to tie into your ski/snowboard season that won’t burn your shit to the ground? Come join me & other skiers/riders in my IN-SEASON training program. LINK IN BIO @mtnedgeperformance We will be thriving this winter - I hope you will be too🫶🏻 #skiing #snowboarding #skitraining #snowboardtraining #skiexercises #snowboardexercises #skitouring #splitboarding #bigcottonwoodcanyon #littlecottonwoodcanyon #shredtillyadead #girlswhoshred #skiingisfun #snowboardingseason #skiingseason #snowboardgirl #skigirl #winterishere #slcut #skiutah #saltlakecityButton -
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The truth is…. There’s no “1 right exercise” to address localized pain - BUT mobilizing tight & stiff tissues above & below the painful area can be a good place to start. This week I had an athlete ask what they could do for ankle pain that popped up after a day of touring. I immediately said, smash the shins & feet! Then hit some mobility. A few key things to tune into when smashing: 1. MOVE SLOW 2. When you find a tight spot, try contracting your muscle for 3 seconds and then relaxing for 5 seconds to release tight tissues. 3. Aim to spend 2-5 min on one side. Lets be clear - these are AWESOME to do as a form of ‘body maintenance’ even if you dont have pain. BUT if pain does pop up, you know where to start. Want more insider tips on how to deal with your aches/pains throughout the season? Join IN-SEASON strength! I’ll be breaking down how to overcome common aches, pains, and soreness that inevitably come up throughout the winter season. LINK IN BIO @mtnedgeperformance SHOW YOUR TISSUES SOME LOVE🖤 and they will love you back. Do you have a lacrosse ball collection? Have you tried these before?? #skirecovery #snowboardrecovery #skiexercises #skitricks #skitraining #snowboardexercises #snowboardtraining #skiing #snowboarding #thirtytwosnowboarding #footpain #kneepainrelief #shinpainrelief #tissuesmash #girlswhoshred #shredtillyadead #skitouring #splitboardingButton -
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IN SEASON TRAINING IS NOW OPEN🔥andddd we start training January 15th I AM FUCKING STOKED because A. I love training & connecting with y’all in a closed group. B. Im personally ready to follow a program so I can turn my brain off for a bit. C. Im ready to be durable AF this winter. I've got BIG plans to get out as much as possible and am not tryna be sitting on the couch while I watch everyone else get after it. In season training is special, because its the only time of the year when strength training takes a backseat and skiing/snowboarding becomes THE MAIN SHOW. If you think training throughout the season is going to leave you feeling too sore & fatigued to go hard on the snow, you are wrong my friend. Building durability throughout the season can help prevent aches/pains from popping up while helping you feel FRESH for whatever trips (spontaneous or not) you have on the schedule. Imagine being able to go ANYWHERE you want (resort or backcountry) without worrying if your body can "handle it" Imagine having less aches/pains keeping you from saying YES to a day on the mountain with your friends. Imagine feeling good both mentally AND physically in between days on the snow. THAT is what in-season training delivers. A training program BUILT for skiers & snowboarders BY a skiier & snowboarder who also happens to be a strength coach with over 10 years of experience. Register via the link in my bio & use code SHRED35 at checkout for a discount! Deal ends Wednesday, January 10th and we start training on January 15th LINK IN BIO @mtnedgeperformanceButton -
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🔥HOT TAKE: Contrary to popular belief, training throughout the winter can ENHANCE your season, giving you MORE days on the snow. I’m not talking loads of burpees and assault bike intervals. Im talking strategic strength & recovery. The absolute WORST thing is being sidelined due to injury - especially when it’s dumping. i’ve been there💀it sucks. The thing about training throughout the winter is that it should look DIFFERENT than what you did to PREPARE for the season. Research shows that just 2 days of strength training a week in-season can increase muscle & connective tissue strength while significantly reducing risk of injury. So what SHOULD training look like throughout the winter? 🔥MORE recovery sessions that focus on mobility, tissue work, and nervous system regulation. 🔥Low volume strength that helps you maintain reactive strength, power, and stability. 🔥Limited eccentric loading and new complex exercises that can cause excessive muscle soreness. The thing I want for YOU throughout the season is to: A. Be durable AF B. Spend MORE time in the mountains You cant do that if you are in pain or injured. If you want to hop on the durability train & learn how to BALANCE strength, recovery, and shred - i invite you to join my in-season strength program (link in bio). This program is for skiers & snowboarders who want to maintain strength throughout the season without pain or injuries holding them back. Sound right up your alley? Drop a 💀 in my DMs and I’ll send ya an extra discount code (today only). Cheers to slayin’ this season👊🏻 #skiing #snowboarding #skitraining #snowboardtraining #skiexercises #snowboardexercises #skiutah #girlswhoshred #freerideski #freeridesnowboard #littlecottonwoodcanyon #bigcottonwoodcanyon #skitouring #splitboarding #shredtillyadeadButton -
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A common question I’ve been getting recently is “What are some good exercises to do throughout the winter?” SPLIT SQUATS are always in my top 5🤌🏻 Why? 1. Anyone can do them, with or without gym access. 2. You can easily manage volume/intensity based on storm cycles to keep the legs feeling fresh. 3. They are a great unilateral exercise to keep BOTH legs strong & stable. Significant assymetries between the right & left can cause pain & put you at an increased risk of injury on the snow. PLUS - there are LOADS of variations to play with to keep things fun & challenging. What’s one move you don’t go without during the winter?👇🏻 Tryna build & maintain strength throughout the season without pain or injuries holding you back? The Mtn Edge crew is starting in-season training Jan. 15 and I would LOVE for you to join us! Head to the link in my bio to learn more & sign up for the waitlist! Registration opens Monday, but spots are limited. Stay shreddy🤘🏻 #skiing #snowboarding #skiexercises #snowboardexercises #skitraining #snowboardtraining #girlswhoride #girlswhosnowboard #girlswhoski #shredtillyadead #skirecovery #snowboardseason #slcutButton -
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TIS THE SEASON 🧨 For In Season Strength Training! I created this program last year after getting a lot of questions from skiers & riders about how to train throughout the winter without feeling burnt out all the time. Its back again but BETTER & wayyy more robust. If you want to shred throughout the entire season without feeling beat up, strength training is a must, BUT with specific dosages in mind. Most people stop training throughout the winter to save time & energy for more days on the snow. But what you might not realize is that: 1. You should NOT stop training completely during the winter months, but your training should CHANGE. 2. There IS a way to manage your training throughout the winter to prevent fatigue & prioritize time on the snow. Most shredders I talk to that stop training throughout the winter season notice a significant drop in their strength, start to feel aches/pains pop up, and feel "stale" on the snow. Worst part is, if you stop training completely over the season, it takes 3x as long to build it back up once the season is over and you feel behind going into things like mountain biking, trail running, skating, mud slidin’, ect. come spring. THIS IS NOT THE WAY YALL! I want you to feel like a motherfucking BOSS throughout the winter - because THIS IS WHAT WE LIVE FOR! That's why I created this program and THIS IS WHY I want you to join the crew. Swipe to see what's its all about and head to the link in my bio so you can slap your name on the waitlist to get extra extra discounts before the program drops on Monday, Jan. 8. Cheers to big pow days, sunny laps with friends, and good times ahead. #skiing #snowboarding #trainingforskiing #trainingforsnowboarding #skiexercises #skiingexercises #snowboardexercises #snowboardingisrad #girlswhoride #shredtillyadead #skitraining #skirecovery #snowboardrecoveryButton -
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Ice baths are overrated💀 And I hate going to public gyms. If you resonate, join the club. Just because you don’t snort pre-workout, lift heavy shit, or compete at a high level, doesn’t mean you aren’t an athlete. The ACTUAL definition (according to Merriam-Webster’s dictionary) of an athlete is: “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.” If you ski and/or snowboard, you are A. Skilled B. Required to exert strength, agility, & stamina to move up AND down mountains However, my definition of an athlete is a bit different. To me, an athlete is anyone who: 🔥pushes the mental & physical limits of the human body 🔥strives to be better in a sport or activity they like 🔥trains to perform better 🔥is dedicated to their craft 🔥trains hard, recovers harder, and works towards goals, despite setbacks 🔥knows success doesnt come easily 🔥prioritizes their life around training for short & long term health, well-being, and longevity in their sport Being an athlete isnt just for those who are out there winning medals and training 5+ days a week. If you have the grit to show up even when times are tough and continue to work towards your goals- whether thats on or off the snow….. You are an athlete. Welcome to the club. Now go OWN IT👊🏻 Pop quiz: what mountain is in the background👀 #strengthcoach #skiing #snowboarding #brightonut #brightonresort #shredtillyadead #skitraining #snowboardtraining #skiexercises #snowboardexercises #psaButton -
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FINALLY🎉 The forecast is looking snowy, Im feeling like myself again after getting sick, and officially pain-free from a hip flexor/groin strain 2 weeks ago. Feeling STOKED to get back to the mountains and ramp around @brightonresort Maybe a few backcountry adventures as well👀 Do you have snow yet? Where are you skiing/riding next?? Coming to Utah? LETS RIDE! Im always down to connect and take some laps. 📸 @bh_brand_coButton -
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Do you train STABILITY👀 Training stability from the ground up can help improve your ability to produce power on the snow, increase your movement confidence, and limit risk of injuries. When you feel stable in your body, you perceive the world differently. Hence, you feel more confident to rip hard & push progression on the snow. The key with stability work is: A. Take yo shoes off or train with zero drop minimal shoes so you can FEEL & really grip into the floor. B. SLOW DOWN - passively going through the motions is just a waste of time. Tune into the muscles that are actively stabilizing your entire body through the feet, hips, glutes, and core! Save these to throw into your next training session! If you are a skier/rider who trains stability, what are your favorite moves to get after? Cheers to getting after it this season🤘🏻 #stabilitytraining #skiexercises #snowboardexercises #snowboardtraining #skitraining #bulletproofknees #bulletproofback #shredtillyadead #skiing #snowboarding #thirtytwosnowboarding #bigcottonwoodcanyon #brightonresortButton -
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DAMN 2023. Thanks for the good times🎉 Lil’ adventure recap: January: First time getting out in the backcountry. This has been a LONG TERM goal. Thanks to @travieb801 for showin us the ropes. Feb: JAPOOWWW! March: Avy courses, touring, exploring, and enjoying the record breaking snowfall in Utah. April: Sistershreddd 🖤 @sr_myers May: 27 hours in Switz thanks to @captainpuddleducks for the ride😎 June: Lush trail runs in the Wasatch w/ Leo July: Peak baggin’ & still playin in the snow August: 1st backpacking trip. Idaho is rad. Thanks to @halfablast for the good times, always. September: 1st metal concert & bike sesh with THE legend, Sean Henke October: SISTAHOOOD SKATE🛹 November: 1st scuba dive adventure in Mexico. Where should we go next?? December: PARK LAPS Happy New Year Y’all. I am so grateful & STOKED you are here🤗 Cheers to more bad ass experiences in 2024!Button -
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Most back pain that flares up after skiing or snowboarding is due to overuse, weakness, and stress on surrounding muscles, tendons, and ligaments. Your body puts in the WORK with every. single. run. —even if you are just getting after a few cruiser laps. Specifically, your spine has to keep you upright & stable while resisting forces through ALL types of terrain. WHO DO YOU THINK SUPPORTS YOUR ASS through all of this? Your deep abdominal & spinal stabilizers. Not as “sexy” as biceps I know. If you lack strength, mobility, & stability through the the core, lumbar spine, and hips - your support system crumbles and pain can flare up. This is a move I give to basically ALL of my athletes to help get out of the pain cave & prevent back pain in the future. Key Coaching Cues👇🏻 ✔️Keep your ribcage down & spine pressed into the floor as you lower. ✔️Lower with C O N T R O L (toes up to the shin!!) ✔️Exhale to drive back up with power & intent. Aim for 5-10 reps/side to start! Send to a homie who always cancels on you because of their back 💀 and follow for more SHRED TILL YA DEAD training tips! Get after it my friends🤘🏻Button -
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single leg stability moves you need to try🤌🏻 1. Create Power 2. Dial Coordination 3. Challenge your ability to dissociate 4. Move in multiple planes 5. EXPLORE what your body is capable of These are solid accessory moves that target smaller stabilizer muscles to support happy & healthy shred joints. Add them into a training session as accessory work or as a stand alone sesh before or after hitting the mountain✌🏻 oh and pro tip for creating more power with slam balls: spit on that shit💀 and clean it after save & share with someone you want to try these with!Button -
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Hips feeling tight on the way up?👀 I’ve been there🤷🏻♀️ and I know it kills the vibe. Your first instinct might be to stretch, but that will only bring you temporary relief. Oftentimes tightness in the front & side of the hips can be due to weakness & limited range of motion. If you want to stop fighting the tightness, START STRENGTHENING THAT MEAT🥩 Although the hip flexors are a prime mover when it comes to uphill travel, its important to include strength work through the glutes, adductors, and abductors as well. Having strong muscles surrounding your pelvis allows your hips to move effectively without pain or tightness. Hip Focused Work👇🏻 ✔️Side Plank If you cant hold a side plank for 30 seconds, your glutes & hips are weak. Work up to a 60 second side plank hold before adding leg lifts. ✔️Glute Bridge March Focus on keeping your hips LEVEL as you transition from one side to the other. Hold 1 leg at 90 degrees for 3 seconds while squeezing the glute on your supporting leg. ✔️Front Rack March This is a GREAT move that will challenge your dynamic stability while strengthening your hips & glutes. Add a 3-5 second hold at the top while driving down into the floor with your standing leg. GET TALL👊🏻 Thanks @_moose_springsteen for the awesome question!! Have a question you want me to dive into? Send me a DM! Stay Strong & GET OUT THERE🏔️ #hipstrength #hipflexorstrength #tighthips #tighthipflexors #tighthipsrelief #skiing #snowboarding #touring #skitouring #splitboarding #skitouringexercises #skiexercises #skitraining #snowboardtraining #snowboardexercisesButton -
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A few warmup moves to supercharge your shred🤪 Before I put the gear in the car, Im moving for 10 minutes. Why? I know this small amount of effort will increase power output on the snow, reduce my risk of strains & other injuries, reduce stiffness, and I ALWAYS feel better in my body afterwards. ALWAYS. 3 Key Area To Hit In Every Shredders Warm-Up: 1. Hips 2. Ankles 3. T-Spine The thing about warm-ups…. 1. Keep em simple. 2. Use your knowledge bank of movement to EXPLORE areas of tightness in your body. This can change day to day so tune in. 3. Again, dont neglect the 3 keys: ankles, hips, t-spine. Throw on some high vibe tunes and get after it. Im curious……………. what are some of your go-to “warmup moves”👀 Looking for more ski/snowboard tips & tricks on how to keep your body shred ready all winter? Make sure to follow for more! I’ll be posting new warmup flows on a weekly basis throughout the winter🖤 TEAM SHREDTILLYADEAD💀 #skiwarmup #snowboardwarmup #skitraining #snowboardtraining #skiing #snowboarding #capitasnowboards #skiexercises #snowboardexercises #warmupflow #shredtillyadead #slcutButton -
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Back feeling stiff before or after hitting the mtn? Try this flow! I love incorporating the PVC pipe into my mobility & movement routine because it helps you create tension & length that you otherwise wouldn’t be able to do with just your bodyweight. Intention throughout each movement is key. Dont have a pipe? Try it with a broom or go get yoself one for $2 at Lowes or Home Depot. Share with someone who is always complaining of a stiff back on the snow! Stay shreddy my friends✌🏻 #skimobility #snowboardmobility #skiexercises #snowboardexercises #thoracicmobility #tspinemobility #shredtillyadead #skiing #snowboarding #pvcpipe #pvcflow #mobilityflowButton -
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AYO🫶🏻 Welcome to a pocket of the internet space where we value evidence based training practices for skiers & snowboarders who want to push progression & build resiliency against pain & injury. Where we focus on preparing the body & mind for the demands of shred - without “trends” creeping in to ruin the day. Here you’ll get ✔️realistic ✔️evidence based ✔️effective ✔️transferrable training strategies built FOR skiers & snowboarders BY skiers & snowboarders. Real Shit Only. Im happy you’re here✌🏻 Would love to hear where you are tuning in from in the comments🤗Button -
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Tryna heal up ASAP?👇🏻 1. DO NOT stop training! Finding ways to train while injured is crucial for speeding up the healing process, keeping your mental health in check, and making sure you don’t get deconditioned while you are injured. Cross education training can also be utilized during this time to help maintain strength & neural adaptations. 2. Get a coach to help monitor your training load! Oftentimes people do too much too soon which can set them back for weeks! By monitoring tissue load & fatigue, setbacks & reinjury rates can be significantly reduced. 3. Celebrate small wins! This will help keep motivation levels high throughout the recovery process…which can be grueling and leave you feeling discouraged. 4. Understand your healing timeline! This info will usually come from an orthopedic doc or PT. Acknowledging the timeline will allow you to fully engage in the rehab process & create a clear path forward. 5. Dial sleep & nutrition! Both of these things will help accelerate the body’s ability to recover! 6. Get to know your weaknesses. Muscle imbalances & tissue restrictions can set you up for reinjury. Make sure you are aware of what you need to focus on moving forward to help prevent another injury💀 Currently injured? Not feeling confident on the snow due to a previous iniury? Want to get back on the snow ASAP? Reach out! I can help. What advice would you give someone recovering from injury?Button -
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Oftentimes athletes come to me feeling burnt out, stuck with nagging pains, and unable to find balance to be able to “do all the things” shred, train, recover. repeat. Here’s the truth… You don’t need to be doing ALL the things. You just need to ge doing the RIGHT things for YOU. This shit is NOT easy, and is usually always going to be a work in progress. BUT it is possible, and is something I work on heavily my 1:1 & TEAM coaching athletes. So how can you find more balance without feeling like a frazzle dazzled sloth during the winter season? 1. Weekly PLANNING Put that shit on the calendar. Plug in your shred days as best you can and then plug in your recovery days & strength days from there! What are your top prirorities for the week? This is something I do with my athletes every SUNDAY to mentally prep for the week ahead. 2. Cultivate a STRONG support system Stay accountable & supported with the help of a coach, friends, and family! As a coach, I help my athletes balance & plan their schedule to maximize their quality of training - no matter whats going on with life. 3. COMMUNICATE with your friends, family, coach, and colleagues so you can make adjustments as necessary. If you have time blocked off for a recovery session, let people know. This should be non-negotiable. 4. Get Your Priorities Straight You cant do everything all at once. Set your priorities straight for the winter, the week, and/or life in general so you can stay focused on what matters most. 5. Stay FLEXIBLE This is by far the most important. Life can be CHAOS sometimes, so you need to learn how to adapt. Sleep like shit? Swap a strength session with recovery. Feeling rickety after a day on the mountain? Plug in mobility work. Getting to know when your body needs rest vs another training session vs. a solid day in the mountains is key. You got any gold nugz to keep mental & physical health balanced during the shred season? Would love to hear from ya in the comments🤗 #skiing #snowboarding #skirecovery #skitraining #skibalance #snowboardtraining #snowboardbalance #snowboardrecovery #burnoutprevention #shredtillyadead #mentalhealthmattersButton -
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“Oh it will probably just go away over the weekend” “I’ll rest when the season is over” Sound familiar? Y’all I used to be the QUEEN of pushing through pain. Not necessarily on the mountain, but in the gym. I honestly didnt see another way out so I kept trying to push through. My reality became so scewed and I just kept telling myself I’ll wait until X date to take care of it. Where did I end up? Back to back surgeries and wayy more time away from doing the things I love than I was expecting. Plus a LONG & EXPENSIVE road of rehab & recovery. The lesson here? Pain is the body’s warning signal. LISTEN TO THAT SHIT……or be ready to pay a big price. Rules to live by: ❌Don’t push through sharp pain. ✅Take care of your body and acknowledge when you need REST. ✅Reach out if pain is persistent! There are so many people that can help guide you OUT of the pain cycle. This is exactly what I help skiers & snowboarders with, and if something is out of my scope of practice, Ill try to refer out to someone who has the skillset you need. YOU do not need to suffer through the season. Need help? Reach out👊🏻Button -
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You either make up your mind to put in the work, to keep doing the things you love, or you don’t….. What are the HABITS of successful skiers & snowboarders who are rippin’ at 80, 90, and 100 years old? 1. Consistent strength training 2. Consistent stretching & mobility work 3. Nutritious, mostly whole foods diet 4. Aerobic conditioning via hiking, biking, jogging, swimming, ect. 5. MOVING EVERY DAMN DAY 6. Consistent REST & RECOVERY I am so inspired by all the shredders out there still killin’ it well into their 70s, 80s, 90s, and above. Shout out to Mtn Edge athlete, CLAUDIA, who is in her 80s, still tearin’ up @altaskiarea with no plans to stop anytime soon. Want to know her secrets? 👆🏻 I just outlined them above. Are you an 80+ shredder? Know anyone who is? Whats “their” secret sauce? #skiing #snowboarding #skitraining #snowboardtraining #skirecovery #snowboardrecovery #skiexercises #snowboardexercises #ski #skitouring #splitboarding #shredtillyadead #altaskiarea #altautah #skiutahButton -
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I’ve helped a lot of backcountry shredders get out of the viscious pain cave. You know the cave of doom that prevents you from getting out on the snow. IT SUCKS. The frustration of feeling held back from THE THING that super-charges the soul, SUCKS. So here are some basic movements to help you move in the right direction if you are dealing with back pain: 1. Lying Psoas March 2. Farmer March 3. Wall Supported Airplane 4. Step Up 5. 90/90 Sweep 6. Copenhagen Plank If you want to quit the constant struggle & create a body that allows you to do more of what you love in the mountains, follow for more free content! If you want to dive deeper and make sustainable changes, drop a DM to get in the know about 2024 coaching opportunities! #backpainrehab #skibackpain #skipain #snowboardpain #snowboardtraining #skitouring #splitboarding #skitraining #skiexercises #snowboardexercises #backpainexercises #bigcottonwoodcanyon #slcut #freeride #freeski #freerideskiButton -
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LETS DEBATE✌🏻 Do you warmup before hitting the snow? Hows that been going for you? I’ve been seeing a TON of “shred” warmups on the gram recently. Here’s MY honest opinion👇🏻 Its just not realistic to spend 10-15 minutes warming up either in the parking lot or on the snow every time you go out. Period. If you ski/ride a lot you probably know that by now. You will never find me warming up on the snow unless i’m waiting for a lift to open on a pow day🤷🏻♀️ That being said, there ARE times when i do recommend people warm up. Here are those times👇🏻 ✅You should warm-up if: -you frequently experience aches/pains on the mountain -you feel tight af -you’ve been slacking on consistent mobility & strength work -you’ve been sitting in the car for more than 45 minutes -you have time to spare -you are racing/competing -you know you are about to throw some gnarly shit -you KNOW you have some tightness/muscle imbalances that you are currently working through ❌Just go shred if: -you did 10-15 min of mobility work before leaving your house -you’ve been keeping up with consistent strength & mobility work off the snow -you are ok w risking a muscle strain -you simply cannot contain yourself Im all about hitting mobility work in my baselayers before leaving the house and then MAYBE topping the body off w a back or ankle mobilization before putting boots on. Depends on the day, the weather, snow conditions, and how my body is feeling. What about YOU? Do you agree? Disagree? LMK why👇🏻 #shredwarmup #warmup #skiing #snowboarding #skitraining #snowboardtraining #ski #snowboard #shredtillyadead #skiinjury #skiinjuryprevention #snowboardinjury #slcutButton -
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it was a 1 stick slip n sliddddee kinda day. lean back. lean back🌬️ 🎥: @leognard1080 #brightonresort #shreddddd #capita #capitasnowboards #shredtillyadeadButton -
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❌WARNING❌ These movements done consistently have been shown to: ❌increase enjoyment in the mountains ❌eliminate aches & pains ❌improve shreddd performance ❌empower people to go big or go home ❌S E N D ITTTT ❌prevent injury Being strong makes skiing & snowboarding more fun. Try it out sometime. 🔥Stir Pallofs: 60s/side alternating clockwise & counterclockwise 🔥Rotational Punch: 60s alternating punches 🔥Half Windmill: 5-10/side Have you guys been out yet this year?!?! #skiing #snowboarding #skiexercises #skicore #skicoreexercises #coreexercises #snowboadd #snowboard #snowboardexercises #skitraining #snowboadtraining #slcut #slctraining #slctrainer #corestability #shredtillyadead #backpainrelief #injuryprevention #injuryrecoveryButton -
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Mtn Edge Community SHOWIN' UP & ready to slay🫶🏻 If you are a part of the Mtn Edge crew, it is a fact that you are rad af. These are the go getters, the action takers, the SLAYERS who will not be sidelined no matter what. I think my programs are pretty great, but don't take my word for it, here's what the crew have to say. High fives & fist bumps to everyone who put in the work leading up to the 23/24' season. May all of your winter dreams come true. If you are on the other side of the phone feeling left out, do your future self a solid & head to the link in my bio to get on the waitlist for next year's STS program. Drop a comment if you are looking forward to slayin’ slush, pow, ice, and everything in between this season😂 📸 @fegiii @gladeoptics @alex.j.lange @benjaminhayward_ #skitraining #snowboardtraining #winterishere #preseasontraining #shredtillyadead #skiing #snowboarding #ski #snowboard #shred #skilikeagirl #shredlikeagirl #snow #winter #snowsports #wintertime #hittheslopesButton -
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Back pain in the mountains is a real bummer. The good news is, you dont have to live with it. If you are an uphill athlete experiencing back pain, its time to start strengthening your HIPS - specifically the glutes & hip flexors. These key muscles help stabilize your pelvis when walking uphill. Without strength in these areas, your body is forced to compensate which can lead to chronic pain & injury. Try the following circuit 2x/week: ❄️ Hip Flexor March (10/side | 2 sec hold at top) ❄️Step Up (8/side | 2 sec hold at top) ❄️Goblet March (60 seconds) Repeat 2-4x WHY are we holding for 2 at the top? This gives your brain a chance to consciously think about squeezing the glute on your supporting leg! Building mind/body awareness is key for understanding how to get your pelvis in a strong, stable position! When you train these things in the gym - you won’t have to think about them when you are in the mountains. Everything will flow effortlessly & you can focus on being in your element…not the searing pain in your back. Looking for a comprehensive program to help you get out of pain and back to the snow ASAP? Reach out👊🏻 Now, LET IT SNOWWW❄️❄️❄️❄️❄️❄️ #skitouring #skitour #skiing #splitboarding #splitboard #snowboarding #bigcottonwoodcanyon #bigcottonwood #littlecottonwoodcanyon #backpain #backpainexercises #gluteexercises #hipflexorstrength #skiexercises #snowboardexercises #shredtillyadeadButton -
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Planning on slamming this season? I don’t think anyone “plans” to slam but if you like to push progression, its apart of the game. Now let’s get something straight. Sometimes, that collar bone is just going to snap💀 BUT REMEMBER - strength is protective & if you want to bounce back from slams like a champ, building strength & stability through the shoulders is key. Im looking at you snowboarders & freestyle riders👀 Hit this circuit: 🔥Windmills x 8 🔥Push Press x 6 🔥Shoulder Taps x 45 seconds Repeat 3-5x SAVE this for later & tag a homie who needs it! Want more exercise demo’s? Head to my youtube channel by searching Mountain Edge Performance. Go get em crew👊🏻 #crashproof #shoulderstability #shoulderstrength #snowboardstrength #snowboardexercises #skiexercises #skitraining #winterprep #bombproof #bombproofshoulders #shredtillyadead #freestyleski #freestylesnowboarding #shoulderworkout #shoulderinjury #skiinjury #snowboardinjury #slcut #slctrainingButton -
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POV: You roll up to the mtn strong AF🔥 There is NO better feeling than knowing your body is strong, pain-free, resilient AF, and ready to slay on day 1. I just completed my 8 week Strength To Shred pre-season training program along with many other bad ass skiers & riders. Personally, I chose the freestyle focused program and felt LOCKED IN getting on the snow yesterday. It was NOT easy but DAMNnnnn was it worth it. Training that involves: ✅strength ✅body awareness ✅landing mechanics ✅rotational power ✅balance/stability ✅mobility ✅lower body endurance is the best way to set yourself up for an epic season. Have you been prepping for the ski/snowboard season? Currently prepping?!?!?! How was your first day out👀 #skiing #lineski #lineskiswomen #snowboarding #brightonresort #brightonutah #bigcottonwoodcanyon #skistrength #snowboardstrength #skitraining #snowboardtraining #skiexercises #snowboardexercises #firstdayback #shredtillyadead #winterishereButton
