With ski season winding down across much of the country, it is time to start thinking about what comes next. Hiking season is right around the corner, and Outdoor Adventure Training has a workout that will help you make the most of it.
This is the 11th and final session of their TrailReady Challenge, called “Trail Integration,” is a demanding full body circuit built around the kind of strength your legs actually need on the trail. Trainer Mikey Bell walks athletes through two main circuits using only a box, a bench, and some weights. The first features dumbbell squat to press, a single leg Romanian deadlift paired with a reverse lunge, and step down to lunge sequences off a box. The second circuit adds lateral step downs, ice skaters, and Bulgarian split squats. Each exercise is performed for longer sets to build the strength endurance that holds up over miles of trail.
The step down to lunge movement is specifically designed to replicate the eccentric loading demands of hiking downhill, training athletes to absorb force through the entire kinetic chain rather than dumping it into the knees. The Bulgarian split squats round things out by targeting both the quad on the rear leg and the glute and hamstring on the front leg in a single movement.
Bell puts heavy emphasis on uphill and downhill focused movements throughout, making this a well rounded option for anyone who wants to hit the trails feeling prepared this spring. Make sure you check out the rest of their 11 day challenge if you really want to get ready for the mountains.
