Snowboarder Hannah Teter has actually completed all of it: she’s gained Olympic medals in halfpipe—gold in 2006 and silver in 2010—modeled for SI’s swimsuit situation and even had an ice cream named after her (Ben & Jerry’s “Maple Blondie”). However there’s one factor that also bugs her about her profession: she didn’t make the rostrum on the 2014 Winter Olympics in Sochi, ending fourth.
“That didn’t end up in my favor,” she stated. “I wouldn’t name it ‘out for revenge,’ however I positively need to finish the whole lot with a podium end.”
So earlier than Teter, 29, pulls the curtain on her aggressive profession to experience powder into the sundown, she desires to make her fourth Olympic staff and finish it on the highest three steps. To get there, her coaching contains perfecting her “corks”—inverted, spinning aerials thought-about the game’s most troublesome methods—to the trampoline to coaching that can shield her physique from harm. And to do the latter, Teter makes use of a mix of fitness center work and cross coaching like mountain biking and standup paddling.
When she does go to the fitness center, she makes use of circuit coaching to maintain issues recent, shifting from station to station at a high-octane tempo. “I’ve been circuit coaching since I used to be 13 years previous,” she stated. “It’s is so good for athletes. It’s actually quick paced for the physique and thoughts and you need to give all of it you’ve gotten at every station so coaching doesn’t’ change into monotonous.”
Teter hits the fitness center twice every week and does six stations. Following a 10-minute warm-up on the bike, she’ll often do every station 4 instances, generally three, relying on her vitality degree on that individual day. She’ll change up her stations to maintain issues fascinating, however right here’s a take a look at one in all Teter’s favourite circuit exercises:
1. Burpee or burpee variation
I’ll use a bosu ball once I go all the way down to do the pushup to create a tougher pushup, then as I come up, I increase the bosu ball overhead to get extension, then return down. I often do round 10 of these earlier than shifting to the subsequent station.
2. Weighted sled pull
Seated or standing, put as a lot weight as you’ll be able to deal with and then pull it throughout the room in the direction of you. Relying on how heavy it’s, I’ll do this a few instances. It often takes about 20 seconds every time.
three. One-legged cut up squat
Within the third station, three, I arrange a one-legged cut up squat. Utilizing a 20-pound dumbbell, with my again foot on a bench or field, I squat down with one leg, knee parallel or behind ankle line. You don’t need the knee to go over the ankle line as a result of it might pressure that joint. I really feel that this train actually tones the leg. I do either side, about 10-15 reps on every leg.
four. TRX pike push-up
For the fourth train I combine the TRX strap—a strap that hangs with stirrups on both sides—and do tight pushups. I set the TRX low to floor, each ft in it, then do the push up and go straight into pike—arching the physique into an a-frame place to increase the pushup. I do at the very least 20 of those. Utilizing the TRX strap and going into pike actually helps stabilize and strengthen each a part of your higher physique.
5. TRX assisted soar
For the fifth a part of the circuit I persist with the TRX strap for a TRX-assisted soar. I lengthen the strap to shoulder line. Holding on to it, squat down so your rear is touching the bottom. Then soar up—you actually need to ship it—after which squat as you land, as little as you’ll be able to go. I do round 15-20 reps of those.
6. Drugs ball work
For the final station, I like doing weighted squats or throws or aspect throws. Utilizing a 10-pound drugs ball, get in squat place. Squat down low and on the way in which up, toss the ball in opposition to the wall, catch it then squat again down. I do 10-15 of these. As you come up out of your squat, you need to throw it straight in entrance of you. I don’t throw it too onerous, simply sufficient to accentuate the squat.
After finishing her rotations by way of her circuit, Teter likes to complete up her exercise by attacking her core with a vengeance.
“All these workouts goal the core however I often give it full, undivided consideration with crunches, reaches, cherry pickers or wall climbers," she says. "If you’re completed, you must actually be labored.”
This text initially appeared on SI Edge.