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Ski Workouts | Bodyweight Exercises for Skiing Season


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Ski Workouts | Bodyweight Exercises for Skiing SeasonThe old saying goes, the best time to plant a tree is 10 years ago, the second best time is now.  Ski season is rapidly approaching.  Now is the best time to get training to make sure you get the most out of your ski trip and prevent injuries.

This week, we will cover the best bodyweight exercises for skiing season beginning with the basics and progressing to plyometrics to improve your downhill performance.

For beginners and those new to the powder, let’s start with the physiology of skiing.  Alpine skiing forces you into a crouched position for the entire length of the ski run.  This stresses the muscle groups in the legs and hips.  Balancing on skis will also help you find core muscles you didn’t even know you had.

So, let’s get started with a core / lower body 5×5 circuit routine to build up the strength and endurance to
improve your skiing experience and help reduce injuries.

Warm-Up:  Stretching and jog in place for 3 minutes

Core Exercises for Skiing
The exercises:
Plank – 30 seconds
Side Plank – 30 seconds each side
Supine bridge – 10 reps
Russian Twist – 10 reps (20 count)
Ab Bicycles – 20 reps (40 count)

The circuit – Repeat entire circuit 5 times.  Rest no more than 3 minutes between circuits

Lower Body Strength Skiing Exercises
The Exercises:
Bodyweight Squats – 10 Reps
360 Degree Lunges – 5 reps
Step-Ups with your poles – 10 reps (20 count)
Glute Kick Backs – 10 reps (20 count)
Standing Calf Raises with your poles – 20 reps

The circuit – Repeat entire circuit 5 times.  Rest no more than 3 minutes between circuits

These two ski workout routines are the fist 2 parts of a 3-on 1-off weekly program to improve your conditioning
for ski season
.  Remember, being fit for your sport will not only improve your performance, but will help prevent injury.

Be sure to come back Wednesday to get a killer bodyweight plyometrics routine to make you blast down the slopes with ease and grace.



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