Exercise selection

The following is a list from our own pool of go-to standard exercises. If you select some of them but are unclear as to how to perform them, please check out videos online for proper form and execution. 

Core

​The core is a group of muscles which support your back and torso. These are key muscles for back health. If doing the following is difficult, consider joining a Pilates class.

Plank

• Plank and side plank
• Mountain climber
• Resisted torso rotations
• Sitting medicine-ball rotations
• Bicycles or reverse crunches
• Superman
  
• Bridge

Lower and upper body

These are combination moves that work both lower and upper body muscles. 

Lunges

• Squat with alternating overhead diagonal reaches
• Forward lunge with biceps curl
• Reverse lunge with shoulder shrugs
• Walking lunges with lateral raises
• Lawnmower pulls/rows with external rotation
• Anterior (forward) step-up with overhead shoulder press
• One legged dead lift combined with upright row
• Burpees (plyometric)

other good exercises

Additional good all-around exercises.

Triceps Dips

• Step ups-anterior and lateral (forward and sideways) - these can be done by jumping (plyometric)
• Step downs
• Squat hops and jumps (plyometric)
• Triceps dips
• Pull-ups
• Pushups (try them on a balance board)
• Rowing (upright, bent over and seated)
• Latissimus pull-downs
• Back extensions

Kettlebell Exercises

• Basic single hand (or double hand) swing
• Double-Hand swing with Quarter turn
• ​Double-Hand chest pump
• Alternating High Row
• Lawnmower bent-over row
• Alternating Snatch
• Clean and Press
• Luggage carry
• Alternating Halo

• Alternating Figure 8
• Windmill
• Double-Hand Dead Lift
  • Try standing on one leg
• Double-Hand Goblet Squat
• Double-Hand, Front to Back Rock-it Squat
• 80/20 (main leg/other leg) Squat
• Double-Hand Jumping Jack
• Cossack Squats

Swinging the kettlebell!

Balance and mobility

You will be walking over uneven terrain and crossing narrow bridges. Balance, and the ability to move quickly and nimbly is important. Not to mention getting into and out of sleeping bags and tents!

• Bosu ball (or balance board) balance while performing upper body resistance exercises, or squats
• One or two-legged balance on Bosu or wobble board
• One legged stance during exercises
• Bear, crab walk/crawl
• Deep squat

• Shoulder ROM (range of motion)
• Hip ROM
• Intrinsic Foot Muscles exercises
  • Toe raises
  • Heel raises
  • Lifting arches
  • Toe scrunching

Balancing on a fit-disk

Flexibility

Whether you stretch ballistically during warmups or passively during cooldowns, it is important to elongate tight muscles and joints. There are countless stretches, seek out those that feel good for you. Join a stretching class or do yoga.
​
We stretch daily at home and on the trail. 

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