Ski season is approaching quickly. If you expect to hop off the couch and onto the mountain with no injuries – you are mistaken! Those ski muscles have been resting all summer long. Here’s the secret. You need to train year-round for max performance on the hill. Don’t have time for the gym? No problem. Try these 4 at-home exercises to prep for ski season!
Dryland‘s trainers curated an at-home exercise plan to prep for ski season. Each ski prep exercise is simple, effective, and can be modified for your fitness level! Remember – some movement is always better than none so let’s get to it.
4 AT-HOME EXERCISES TO PREP FOR SKI SEASON
Keep arms crossed in front of the chest. Your feet should be hip-width apart and the toes forward. Shift all of your weight into your heels and midfoot. Initiate the movement by shifting the hips back as if you were sitting down into a chair. Keep your eyes gazed forward as you bend the knees until the thigh is parallel with the floor. Stabilize the core by bracing the ribs. Squeeze your butt forward and in as you stand back to the starting position.
To make this harder, hold a weight or heavy object right under your chin with your shoulder blades down and your elbows pressing in on your sides. To make this easier, set a chair behind you and sit down to the chair and stand all the way up.
Complete 2-3 sets of 10-20 reps depending on your fitness level and your progression.
Side to side mogul hops
Stand with your feet together. Bend the knees slightly and jump laterally, about 12 inches away from your starting position. Absorb the jump quickly and hop back to where you started. Keep the jumps quick and small. Don’t bend the knees much.
Focus on rapidly moving side to side. Just like you were skiing bumps!
Crank up the intensity by increasing the interval time and rest for shorter periods of time. To make this easier, make the work and rest amounts the same.
Complete 2-3 sets of working intervals of 0:20-1:00 with a rest interval of 0:20-1:00.
An advanced skier would complete 3 rounds of 1:00 of mogul hops with 0:20 rest in between sets. A moderate skier would complete 3 rounds of 0:40 of mogul hops with 0:20 of rest. A beginner skier would complete 3 rounds of 0:20 of mogul hops with 0:20 of rest.
Lay on your back with your knees bent at 90-degrees. Your lower back and mid-back should be pressed firmly against the ground. Keep your core braced and push down through your heels and lift your hips up towards the ceiling. You will end the movement when your hip joint is in a diagonal line with your knee joint and your shoulder joint. Lower your hips down to the ground and repeat.
To make this harder, increase the pace and follow up each set of reps by an isometric hold for time. For example, complete 25 glute bridges and after the last rep pushup and hold the top position for 1:00. Rest 0:20 between rounds and complete 3 rounds.
Make it easier and start by completing just an isometric contraction and hold for time. For example, complete 3 rounds of a 0:30 glute bridge hold and rest 0:20 between rounds. Once you’ve got the form down, progress to completing individual reps.
Start on your stomach with your elbows directly underneath your shoulders. Your forearms will be pressed against the ground, hands with fingers interlaced. Push up onto your toes and lift your body off of the ground. Your body from head to heels should be parallel to the floor. Tuck the pelvis under and contract the abdominals for best results. Hold this position for 0:30-1:30.
If you’re an experienced skier, progress your plank by decreasing your points of contact. For example, lift one leg off the ground and hold a three-point plank.
For beginners, plank as long as you can and keep pushing the time you’re able to hold it by 0:05 or 0:10 seconds.
Feel like you need an extra boost?
If these 4 at-home exercises for ski season prep leave you wanting more, join us at Dryland for an athletic-inspired full-body workout. Most of us lead an active lifestyle, train for it.