Nordic season is officially here… so it’s officially time to get your rear in gear! ❄️

The gift of snow arrived early like it meant it this year, and now it appears we have a little lull. Do you know what that means? There’s time to literally get your rear in gear for the next round of snow!

Don’t you want to get stronger and prepped for ski season and the BNC Community Ski outings? Of course you do, you’re a nordic skier. And did you know that one of our board members, Nicole Haas, is a local physical therapist who is recognized as a national expert in sports medicine and injury prevention? Follow her advice and (literally) get your rear (and core) in gear for those skinny skis!  Don’t forget she gives BNC members 20% off if you want a personalized program or have aches and pains you want to get rid of before the ski season is in full swing. Here are her top 3 exercise recommendations to prep you for the nordic season.

NOTE: None of these exercise should cause any pain. Goal is quality of movement, not number of repetitions. Perform each exercise to fatigue, which includes loss of form. You can email Nicole directly with questions at Huge thanks to BNC board members Nathan Schultz and Chris Sachs for their demonstration of exercises!

1. Side steps with band around ankles, Unlock hips and knees, keep toes pointed forward. Take hip-width side steps while keeping trunk and hips level, and avoid collapsing knees inward.

2. Skates with band around ankles. Keep same stance as side steps,  but take diagonal steps backward while keeping toes pointed forward. Make sure feet meet between each step as you skate backwards in zig zag pattern.

3. Mountain climbers. Start in plank position, with hands and feet grounded to engage core and to avoid sagging in your low back. SLOWLY tap knee toward elbow, return to plank. Slowly tap knee toward opposite elbow, return to plank. Repeat with opposite leg.