If you want to ski longer, harder and faster, then prepare your body for the challenge. This training session combines lower body strength-boosting moves, power exercises and drills to solidify your hips, torso and shoulders. So you'll build strength and speed for the mountain while carving up a more flexible body, and one that's more resilient to injury. Perform this routine two or three times a week, resting at least a day between sessions.
Training
Movement Prep
| Movements | Sets | Reps | |
| Glute Bridge - Marching | 01 | 06 reps each | |
| |
| Hip Rotation - External - Sidelying | 01 | 12 reps each | |
| |
| Knee Hug - Moving | 01 | 06 reps each | |
| |
| Reverse Lunge - with Twist | 01 | 06 reps each | |
| |
| Forward Lunge Elbow to Instep | 01 | 06 reps each | |
| |
| Drop Lunge | 01 | 06 reps each | |
| |
| Lateral Squat - Low | 01 | 06 reps each | |
| |
| Pillar March - Linear | 02 | 10 yards | |
| |
| Pillar Skip (In Place) - Endurance | 02 | 06 seconds each | |
| |
Plyometrics
| Movements | Sets | Reps | |
| 2 Inch Runs - Moving Forward | 02 | 05 seconds each | |
| |
| Squat Jump - Non Countermovement | 02 | 05 | |
| |
| Box Blast - Non-Countermovement to Stabilize | 02 | 05 reps each | |
| |
| Medial Hop - Countermovement to Stabilize | 02 | 06 reps each | |
| |
| Lateral Vertical Hop - Countermovement to Stabilize | 02 | 06 reps each | |
| |
Strength Straight Set
| Movements | Sets | Reps | |
| Straight Set: Rest 60 seconds before performing the next set. |
| Snatch - 1 Arm Dumbbell | 02 | 03 reps each | |
| |
Strength Circuit #1
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Hip Flexion - Quadruped Rocking | 03 | 06 | |
| |
| Front Squat - Barbell | 03 | 06 | |
| |
| Rope Stretch - Straight Leg Hamstring | 03 | 06 reps each | |
| |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 03 | 06 reps each | |
| |
Strength Superset
| Movements | Sets | Reps | |
| Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset. |
| Cable Lift - Standing | 02 | 06 reps each | |
| |
| Russian Twist - Physioball | 02 | 10 reps each | |
| |
Strength Circuit #2
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Squat (1 rep per second) | 02 | 10 | |
| |
| Lunge - Lateral Bodyweight | 02 | 10 reps each | |
| |
| Squat Jump - Continuous | 02 | 10 | |
| |
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.