Advanced Ski Workout

Ski Exercises

  • beginner level

This workout 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 exercises, you'll be doing the following exercises:

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 3 Reps: 10

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 exercises, you'll be doing the following exercises:

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 3 Reps: 10

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 exercises, you'll be doing the following exercises:

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 3 Reps: 10

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 workout 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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