Alpine Skiing Workout
Holding a tuck and navigating moguls requires bilateral strength and endurance. Push through the burn with moves that target your core and quads.
Warm Up - Complete Twice
|Walking lunges||5 per leg|
|Bird dogs||10 per side|
|Dead bugs||10 per side|
|Bent-knee “windshield wipers”||10 per side|
|Static hip bridge||Hold for 20 seconds|
Alpine Skiing Workout - Complete Three Times
Rest for two minutes between circuits; increase intensity with an additional circuit or shorter rest periods between circuits.
|Plyometric push-ups (using a bench or chair)||20|
|Prone plank||30-45 seconds|
|Walking lunges||10 per leg|
|Tabata squat sequence (squats for 20 seconds, rest for 10 seconds)||8|
|Mountain climbers||10 per leg|
|Lateral lunges (step to side)||10 per leg|
|Single leg, close stance push-ups||10 per leg|
|Bicycle abs||15 per side|
Cool Down - Complete Once
Static flexibility; hold each stretch for a slow count of 10
|Calf stretch||10 seconds|
|Standing hip flexor stretch||10 seconds|
|Latissimus Dorsi (Lat) stretch||10 seconds|
|Hamstring stretch||10 seconds|
|Lower back stretch||10 seconds|
|Chest stretch||10 seconds|
Step 1Starting on hands and knees, pull in core and abdominal muscles. Keep spine flat.
Step 2Straighten and raise the opposite arm and leg at the same time. Keep shoulders parallel to the floor, head aligned with spine, and leg no higher than hips.
Step 3Repeat with the other arm and leg. Keep the abdominals engaged to maintain balance and control.
Step 1Lie on back on the floor, arms extended from sides. Legs should be extended with heels resting hip-width or slightly farther apart.
Step 2Exhale as you contract abdominal muscles and rise to a V position, and touch left foot with right hand. Inhale as you return to the starting position.
Step 3Repeat the movement, touching right foot with left hand.
Step 1Lie on back on the floor, arms extended from sides.
Step 2Draw both knees toward chest to make a 90-degree angle.
Step 3Keeping knees together, rotate them toward left side until they are about 3 inches off the ground.
Step 4Rotate knees back up and over to the right side.
Step 1Starting in a prone position on the floor (or box or chair), hands placed about shoulder-width apart, engage core muscles, extend arms and push up, keeping body straight.
Step 2Flexing at the elbows, lower chest toward the ground (or box or chair).
Step 3Push up through elbow extension as quickly as possible until hands leave the ground. Land as softly as possible on hands.
Step 4Repeat: Lower chest toward ground and push up as quickly as possible.
Step 1Start in prone position on the floor with arms extended overhead, and legs extended with toes pointing behind.
Step 2Exhale as you slowly reach both arms and legs away from torso until they lift a few inches off the floor and hold briefly. Keep head aligned with spine and don’t allow back to arch.
Step 3Inhale and lower legs and arms back to starting position.
Step 1Starting on hands and knees and keeping right hip and knee bent, bring right knee toward chest, placing foot under chest (chest should be resting on right thigh). Extend left leg straight behind, resting weight of leg ball of left foot.
Step 2Keeping hands firmly on the ground, jump to switch leg positions. Both feet leave the ground, driving left knee forward and reaching right leg back, so that left knee and foot are forward and right leg is fully extended behind.
Step 1Lie flat on back, hands behind head, knees bent with feet placed firmly on the floor. Draw both knees toward chest to make a 90-degree angle. Feet can be relaxed with toes pointing away from body.
Step 2Exhaling, contract abdominals to curl head and shoulders off floor. Bring right knee toward armpit and rotate torso slightly to touch knee with left elbow, while straightening left leg, keeping leg hip-level or higher. Hold for one or two seconds.
Step 3Return to starting position and repeat the movement to the opposite side. Perform this exercise in a slow, controlled manner, without pulling head forward or arching the back.
Step 1Starting in a prone position on the floor, hands placed shoulder-width apart or less, engage core muscles, keep arms close to the body as you extend and push up, keeping body straight.
Step 2Raise the right foot off the ground, no higher than hip-level. Keeping foot at hip level, flex at the elbows and lower chest toward the ground.
Step 3Keeping foot elevated, push up through elbow extension to complete move. Complete desired number of repetitions and switch sides.
Please consult your physician before performing these exercises or any physical activity.