As promised in our October blog post, we wanted to share with you a ski-conditioning program that will get your body ready for the slopes. With many of us dealing with busy lives, I am always looking for the most efficient way to work through injuries and return to sport. This also applies to workouts that don’t have the word “injury” attached to it.
Quadricep (thigh) strength
Core (trunk) control
Power and Stamina
the components needed to have a successful day skiing or snowboarding
This program is broken down into 5 parts: 3 supersets involving a lower body strengthener and core challenge, and 2 sets of explosive movements.
Superset 1
3 rotations through:
16 Walking Lunges (8 each leg)
HIIT 1
Squat jumps: 8 sets of 30 seconds on, 30 seconds off
Superset 2
3 rotations through:
1 minute Wall Sit
20 Russian Twists (10 each side)
HIIT 2
Lateral Hops: 8 sets of 30 seconds on, 30 seconds off
Superset 3
3 rotations through:
16 Curtsy Lunges (8 each leg)
20 Side Plank Arm Raise (10 each side)*
*there are two versions of the side plank, choose your own adventure!
There is no right or wrong way to do this program. If you have time, do the whole thing. If you are short on time, just run through each exercise once. If you are struggling after the HIIT components, give yourself some extra rest.
If you get some form of this routine done a few times each week through the ski season, your body will thank you, and you will have much more fun enjoying the snow!!