Snowboarder Hannah Teter has actually accomplished all of it: she’s gained Olympic medals in halfpipe—gold in 2006 and silver in 2010—modeled for SI’s swimsuit problem 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 prove in my favor,” she mentioned. “I wouldn’t name it ‘out for revenge,’ however I undoubtedly need to finish all the things with a podium end.”
So earlier than Teter, 29, pulls the curtain on her aggressive profession to experience powder into the sundown, she needs to make her fourth Olympic workforce and finish it on the highest three steps. To get there, her coaching consists of perfecting her “corks”—inverted, spinning aerials thought-about the game’s most troublesome methods—to the trampoline to coaching that may shield her physique from damage. And to do the latter, Teter makes use of a mix of gymnasium work and cross coaching like mountain biking and standup paddling.
When she does go to the gymnasium, she makes use of circuit coaching to maintain issues recent, transferring from station to station at a high-octane tempo. “I’ve been circuit coaching since I used to be 13 years outdated,” she mentioned. “It’s is so good for athletes. It’s actually quick paced for the physique and thoughts and you must give all of it you have got at every station so coaching doesn’t’ grow to be monotonous.”
Teter hits the gymnasium twice per week and does six stations. Following a 10-minute warm-up on the bike, she’ll normally do every station 4 occasions, generally three, relying on her power degree on that exact day. She’ll change up her stations to maintain issues attention-grabbing, however right here’s a have a look at one in all Teter’s favourite circuit exercises:
1. Burpee or burpee variation
I’ll use a bosu ball after I go right down to do the pushup to create a harder pushup, then as I come up, I increase the bosu ball overhead to get extension, then return down. I normally do round 10 of these earlier than transferring to the following station.
2. Weighted sled pull
Seated or standing, put as a lot weight as you may deal with and then pull it across the room towards you. Relying on how heavy it’s, I’ll do this a few occasions. It normally takes about 20 seconds every time.
three. One-legged break up squat
Within the third station, three, I arrange a one-legged split 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 each 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 all 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 no less than 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 bounce
For the fifth a part of the circuit I persist with the TRX strap for a TRX-assisted jump. I lengthen the strap to shoulder line. Holding on to it, squat down so your rear is touching the bottom. Then bounce up—you actually need to ship it—after which squat as you land, as little as you may go. I do round 15-20 reps of those.
6. Medication 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 against 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 via her circuit, Teter likes to complete up her exercise by attacking her core with a vengeance.
“All these workout routines goal the core however I normally give it full, undivided consideration with crunches, reaches, cherry pickers or wall climbers," she says. "Whenever you’re completed, it is best to actually be labored.”
This article initially appeared on SI Edge.