Intermediate Ski Workout

Ski Exercises

  • intermediate level

This conditioning program will challenge an already fit skier in a functional way, specifically for skiing. It will offer the client a progression from their generic program by imitating some of the forces experienced during skiing.

Day 1

This daily workout contains 10 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Resistance band reverse woodchop on core board
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 bosu
Sets: 3 Reps: 12

Squat on half foam roller with single leg
Sets: 3 Reps: 10

Dumbbell squat press on half foam roller
Sets: 3 Reps: 20

Squats on bosu ball upside down with overhead twist
Sets: 3 Reps: 20

Day 2

Rest day!

Day 3

This daily workout contains 10 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Resistance band reverse woodchop on core board
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 bosu
Sets: 3 Reps: 12

Squat on half foam roller with single leg
Sets: 3 Reps: 10

Dumbbell squat press on half foam roller
Sets: 3 Reps: 20

Squats on bosu ball upside down with overhead twist
Sets: 3 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 10 activities, you'll be doing the following activities:

Wall front leg swings
Sets: 3 Reps: 10

Resistance band reverse woodchop on core board
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 bosu
Sets: 3 Reps: 12

Squat on half foam roller with single leg
Sets: 3 Reps: 10

Dumbbell squat press on half foam roller
Sets: 3 Reps: 20

Squats on bosu ball upside down with overhead twist
Sets: 3 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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