Whether a tweak in your knee or a strain in your wrist, there’s nothing worse than having a day of activity cut short by an injury. Personal trainer Camille Clogston shares some of her top workouts to stabilize your joints and galvanize those smaller, more testy muscles. All of these workouts can be done from home, so no excuses! 

For any sport, dynamic stretching pre-activity and static stretching post activity is a great way to keep everything limber, so try to incorporate them into your session.


Plank Rows

Assume a plank position.  From here you will pull one elbow back into a row, keeping your hips and plank form stable (aka don’t twist!).  Switch back and forth until you have performed 10 repetitions on each side.  Feel free to add weight for an extra challenge or perform from your knees if your plank form starts to waver.  These are great for strengthening your upper body and core all at once.


The IYT movements are a great way to improve upper body stability and prevent injury.  Support those crucial rotator cuffs by adding in a few rounds of IYTs to your gym sessions each week. Feel free to add light weights to the movement if you’ve got them.


Leg Raises or substitute with Mountain Climber

If you have bar to work with there’s almost no better ab movement for climbers than leg raises.  Perform three sets to failure and feel free to perform knee raises if you are unable to lift both legs fully.  If you do not have access to an overhead bar, try mountain climbers instead!  From plank, bring your knee to your elbow on the outside of your body.  Both of these ab exercises also engage upper body muscles, strengthening your back, arms and shoulders as well. For mountain climbers, complete 3 rounds of 30 second climbers, alternating side to side throughout the round.



Single Leg Glute Bridge

Find an elevated surface such as a chair or sofa.  Lie on your back with one foot elevated and one pressing down on that surface.  Lift hips off the ground while squeezing your glutes.  Perform 3 sets of 12 on each side.  These are great for strengthening to muscles around your knees to prevent injury and engaging your glutes for charging on and off piste.

Gluteus Medius Sliders

Grab a towel and assume the squat position with the towel under one foot (make sure you’re on a nice, slide-y surface first). From the squat position slide the towel in and out on one side for 12 repetitions before switching sides.  These target your Gluteus Medius, an essential muscle for hip control, lower body coordination and injury prevention.


Perform 3 sets of 12 traditional squats, focusing on squeezing your glutes at the top of each squat.  Proud park rat?  Add a jump at the top of each squat!


Calf Raises

Find a slightly elevated surface such as a curb or a book.  Feel free to support yourself with your hands or go hands free to work your balance.  Extend all the way up and squeeze at the top.  

Box Jumps

Improve your moves in the park by adding these to the workout mix.  Find a stable elevated surface such as a park bench or bleachers. Jump with both feet and stand fully before stepping down.  Perform three sets of twelve.

Single Leg Box Hops

Feel free to start with single leg hops side to side or front to back before progressing to the box hop.  Standing on one leg, hop in a small square to work on balance both medially and laterally.  Aim for 3, 15-30 second rounds on each leg.  These are great to work both ankle mobility and balance.

calf raises


single leg deadlift

Squat Press

Lower body strength is crucial when you’re cruising through a barrel but upper body strength and endurance is equally as necessary for the paddle out to the lineup and into a wave.  Work both with this full body strengthening movement.  Use whatever you’ve got on hand to add resistance (weights, books, soup cans, etc).  Perform a tradition squat then add a shoulder press at the top.  Complete a full press before moving on to your next squat.  Perform 3 sets of 12 total.

Medicine Ball Push Ups 

Take your pushups to the next level with this variation.  These can be done in typical pushup form or from your knees.  Place a medicine ball (or any stack of books—anything you can find to elevate one side) under one hand with the other hand on the floor—proceed with a set of 8-10 pushups then switch sides. These will help you achieve that nice, smooth pop-up.

Single Leg Deadlift

By focusing on the single leg variation of the deadlift you are strengthening your lower body while adding balance into the mix.  Feel free to add weights for an extra challenge.


Words by Camille Clogston
Foreword by Alex Fig




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