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Performance

Workout of Champions: Noel Lyons

Instruction

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noel lyonsNoel Lyons
5′ 5″; 123 lbs.

Claim to fame: 2000 U.S. Freeskiing Open skiercross champion; won 24 Hours of Aspen in 2000; 1993 World Extreme champion; former U.S. Ski Teamer; seven Warren Miller film credits.

Fit thought: “It’s great to be really strong, but you need to know how to control the muscles and maintain good balance.”

Favorite move: Hamstring Curl plus Knee Bend

Targets: Hamstrings, quadriceps; also improves balance.

How to: Do a basic ham-curl exercise on the seated hamstring machine. Hop off between sets and work the opposing muscle group (quads) with a one-legged knee bend. For the knee bend, stand with one leg out in front for counter-balance (use the machine for extra balance), then sink your butt down. Keep the spine aligned and abs engaged. “Go only as low as feels comfy; you want to maintain good form,” says Noel.

Reps & sets: Ham curl: Do 10-15 reps, 3 sets; once 15 is easy, add weight. Knee bend: Work up to 15-20 on each side.

Noel’s tip: “Think about last fall, when you hadn’t gone to the gym…and you were left in the dust…and you were smellin’ like Ben-Gay. That’s the best motivation.”

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