Advanced Ski Workout

Ski Exercises

  • beginner level

This program will take the advanced training client into a more functional set of movement patterns. These movement patterns will imitate the stressors of skiing while asking the client's body to control the forces generated by power movements.

Day 1

This daily workout contains 12 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Lateral ski Jump duel bosu
Sets: 4 Reps: 20

Fitter hip slide
Sets: 4 Reps: 20

Plyometric squat jumps on core board
Sets: 4 Reps: 20

Four squat across BOSU ball
Sets: 4 Reps: 20

Pause lateral ski Jump duel bosu
Sets: 4 Reps: 20

Core board front lunge
Sets: 4 Reps: 20

Forward slide lunges
Sets: 4 Reps: 20

Day 2

Rest day!

Day 3

This daily workout contains 12 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Lateral ski Jump duel bosu
Sets: 4 Reps: 20

Fitter hip slide
Sets: 4 Reps: 20

Plyometric squat jumps on core board
Sets: 4 Reps: 20

Four squat across BOSU ball
Sets: 4 Reps: 20

Pause lateral ski Jump duel bosu
Sets: 4 Reps: 20

Core board front lunge
Sets: 4 Reps: 20

Forward slide lunges
Sets: 4 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 12 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Lateral ski Jump duel bosu
Sets: 4 Reps: 20

Fitter hip slide
Sets: 4 Reps: 20

Plyometric squat jumps on core board
Sets: 4 Reps: 20

Four squat across BOSU ball
Sets: 4 Reps: 20

Pause lateral ski Jump duel bosu
Sets: 4 Reps: 20

Core board front lunge
Sets: 4 Reps: 20

Forward slide lunges
Sets: 4 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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