Training Thursday: Prepping for hiking season

Happy May everyone! May I point out to you that hiking, biking, running, and outdoor exploring season is upon us? All puns aside, if you've been lacking in the lower body training department, it is time to up your game. If there's one thing that all of the above mentioned activities have in common, it is that they require a set of strong and powerful legs. Today's training Thursday is dedicated to helping you prepare for hiking season.

Why hike? Because THIS is the province we live in!!! The Lions Binkert Trail.

As usual, be sure to warm up adequately before jumping into this routine. I highly recommend beginning with a few minutes of foam rolling, followed by some dynamic stretches to open up the hips and gain full mobility. Do not neglect any rehab exercises you may need to incorporate as well. And finally, perform one set of each exercise with only about 50-60% of the weight you would normally use in order to warm up the movement pattern.

Unlike my other workouts, this is not a circuit style session. Perform these sets as indicated, making sure that you're focusing on form. If you're unsure of how to execute any of these exercises, ask a fitness professional for technique advice.

1. Deadlift 6RM x 4 sets 30-60 sec rest
2. Front (of goblet) squat 8RM x 4 sets 30-60 sec rest
3. Weighted step ups onto bench 10RM* x 3 sets 60-90 sec rest
4. Bulgarian split squats 10RM* x 3 sets 60-90 sec rest
• *perform all reps on one side, then switch leading legs. Rest once both sides are complete.

And for a quick kick of HIIT, if you're feeling up for it, try...

Speed skater lateral jumps x 30 sec superset with jump squats x 30 sec
Rest for 30-60 seconds between supersets.

Don't forget to stretch. You'll be feeling sore after this workout for sure :)
Happy sweating!