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Workout With Mikacich

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Now that the holidays are over and a new year is upon us, it’s time to get back to work and shed off that winter coat. Unless you are fortunate enough to live in the Southern Hemisphere or Florida, the idea of wakeboarding right now is probably laughable. If you’re guilty of a little overindulging this holiday season and missing the water, these wake specific exercises will get you right back on track. Combined with some balance work, these full body workouts are the perfect way to keep your body wake-ready this winter.

Thank you to Tarah Mikacich for showing us some of her favorite moves and SSP Orlando for providing the perfect training facility.

Click on the images to enlarge...

 

Commandos  
   
• Start on your forearms in a plank position and pull your abdominal muscles in tight to keep your back straight.
 
• Release your right arm and place your palm firmly on the floor just outside of your right shoulder. Shift your weight accordingly and make sure to keep your core strong.
 
• Use your right hand to push yourself up and place your left hand just outside your left shoulder and readjust your weight back to the center.
 
• Go back down in the same pattern and repeat starting with the left hand this time.
 
• Do 24 reps, 12 on each side
Commandos 

 
Oblique Twist  
   
• This exercise can be done with a resistance band at home or using weighted machines if you have access to a gym.
 
• Start with your feet shoulder-width apart and knees slightly bent. The band should be tight with a light-medium resistance. Keeping your arms locked twist your torso away from the anchor point, keeping your abs tight. Twist in a controlled motion and let the band return to the start. You should feel this in your obliques. Repeat 12 times. Do a 180 with your body and switch sides.

Oblique Twist

 

   
Clean Press
 
   
• Choose a kettlebell or dumbbell that is a manageable weight and will be challenging by the third round.
 
• Standing with your feet shoulder-width apart with the knees slightly bent, bend to pick up the weight. Stand up from the squat position in an explosive motion, driving through your heels and bring the weight over your head. As you spring up from your squat, absorb the weight by quickly lowering back to the soles of your feet. Pause at the top and then lower the weight, bending your arm into a 90-degree shape once again. Straighten your arm down to the floor and lower down as you place the weight back on the ground. Repeat, but change arms with each repetition to get some cardio going.
 
• Do 16 reps, 8 on each side.
Clean Press
   
Weighted Squat
 
   
• This can be performed on the ground or on a Bosu ball to incorporate some balance work and make it more challenging.

• Holding a kettlebell (or a medicine ball) towards your chest, start with your feet slightly further than shoulder-width apart, toes pointed slightly outwards on the ground or balancing on a Bosu ball.

• Looking straight ahead, bend at your knees in a squat position until the upper legs are parallel with the floor. Drive up through your heels keeping the weight in close to your chest.

• Do 12 reps.
Weighted Squat
   
Side Crunch
 
   
• Start by laying on your right side with your legs straight and your left arm overhead. In one motion, contract your obliques to raise your legs up keeping the heels glued together and your left arm up to meet in the middle. Bend your right arm at a 90-degree angle to help with your balance. Hold at the top and then slowly lower your legs and arm back down.

• Do 12 reps on each side.
Side Crunch
   
Pistol Sequence  
   
• I suggest trying this on the ground before jumping on a Bosu ball as the balance aspect is quite challenging at first.

• Starting with your feet together, bend your right knee and plant all your weight on your left leg. Begin to squat down and shift your weight to balance on your left leg. While you lower down, kick your right leg out and reach your arms out to balance. Play with going as low down as you can while keeping your balance.

• Driving down through your left heel, begin to rise back up while pulling your right leg back in underneath you. Without letting the right leg touch the floor, kick it back while pushing your chest forward into a airplane position. Stretch your arms out wide to help with balance and drive your heel up to create a straight line from your head to heel. Come out of the position slow and controlled until both feet are back on the floor. Switch to the other side.

• Once you have the movement down, try it on a Bosu ball for the extra challenge!

• Do 16 reps, 8 on each side.
Pistol Sequence
 
Push Up Crawl  
   
• Make sure you have some space to do this exercise as you will be moving forward.

• Start in a plank position with your feet hip-width apart, hands slightly wider than shoulder-width and keep your core tight. Lift your right knee and bring it up to meet your right elbow. Lower down and do a push up. Pushing up move your left hand forward and spring off your right toes to bring your left knee and elbow together. Complete a push up and move your right hand forward. Repeat this movement as fast as you can while keeping your form.

• Do 10 reps and then turn around and do 10 reps back.
Push Up Crawl



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