Get in Shape for Your Dream Trek and Join the Community

The weekly 2 hour trek training sessions start out with a hiking specific warm-up that includes stick rolling, a 5-10 minute walk,  dynamic stretches and simple hiking strengthening exercises. We then begin the "workout" where we intermix hiking with exercises that specifically train the muscles you will utilize on the trail and will help to improve your mobility, stability, and strength. Another part of our workout includes interval hill training to help increase your cardiovascular endurance for those long climbs on your treks.  This portion is done at your own pace as everyone walks at different speeds. The session ends with a cool down that includes a relaxed 5-10 minute walk back to where we started and static stretches to help improve flexibility and help with recovery and injury prevention. Rest assured that at any time during the session, if an exercise is taught that you do not feel comfortable doing or you know that you should not do, then Sheri will help you find an exercise that suits your comfort level or your needs, or you can opt to rest as well. 

Indoor Foam Rolling & Core Workouts for Hikers - Details Coming Soon

The weekly 50-minute combined foam rolling and core workouts will be split with about 30 minutes of foam rolling and about 20 minutes of core exercises.  For the first 30 minutes, we will be performing gentle foam rolling.  We will start out with basic rolling and gradually progress to more advanced techniques.  By performing foam rolling we can help to improve blood flow to the area rolled, resulting in increased tissue hydration, increased supply of nutrients to the area and increased removal of metabolic waste.  Foam rolling can also help decrease muscular tension and discomfort and help to improve joint range of motion.  You will also be coached on how to breathe as you roll, and why being able to breathe as you roll is important!  Foam rolling is a slow-moving exercise and could be thought of as a type of active, mindful meditation.  We will not be racing through each muscle group.  The density of your foam roller is important, and instructions will be given before class starts on which is best for you.

After this warm-up for our bodies, we will begin performing exercises to strengthening our core. We will be doing mostly floor exercises that are difficult to perform at our outdoor trek training workouts.  The exercises taught will target your superficial as well as deep abdominal muscles, external obliques, low back, glutes and more!  These muscles, when strong, will help improve trail posture, hiking efficiency and help to prevent unnecessary falls as your stability and balance improve.  Exercises will progress as the class progresses.  When there are ways to modify the exercises, modifications will be shown.  As we work through the routines, you can perform as many or as few sets and repetitions as you are ready for.  It is important that you progress at your own pace.  The class will end with a few stretches of the areas we worked.