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Core Knowledge

Workouts

Prepare for Winter Ski Season

If you want to ski longer, harder and faster, then prepare your body for the challenge. This training session combines lower body strength-boosting moves, power exercises and drills to solidify your hips, torso and shoulders. So you'll build strength and speed for the mountain while carving up a more flexible body, and one that's more resilient to injury. Perform this routine two or three times a week, resting at least a day between sessions.

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Equipment

Training

Movement Prep

Movements Sets Reps
Glute Bridge - Marching 01 06 reps each Play Video

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External Hip Rotation - Sidelying 01 12 reps each Play Video

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Knee Hug - Moving 01 06 reps each Play Video

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Reverse Lunge - with Twist 01 06 reps each Play Video

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Forward Lunge Elbow to Instep 01 06 reps each Play Video

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Drop Lunge 01 06 reps each Play Video

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Lateral Squat - Low 01 06 reps each Play Video

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Pillar March - Linear 02 10 yards Play Video

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Pillar Skip (In Place) - Endurance 02 06 seconds each Play Video

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Plyometrics

Movements Sets Reps
2 Inch Runs - Moving Forward 02 05 seconds each Play Video

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Squat Jump - Non Countermovement 02 05 Play Video

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Box Blast - Non-Countermovement to Stabilize 02 05 reps each Play Video

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Medial Hop - Countermovement to Stabilize 02 06 reps each Play Video

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Lateral Vertical Hop - Countermovement to Stabilize 02 06 reps each Play Video

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Strength Straight Set

Movement Sets Reps
Straight Set: Rest 60 seconds before performing the next set.
Snatch - 1 Arm Dumbbell 02 03 reps each Play Video

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Strength Circuit #1

Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Hip Flexion - Quadruped Rocking 03 06 Play Video

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Front Squat - Barbell 03 06 Play Video

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Rope Stretch - Straight Leg Hamstring 03 06 reps each Play Video

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Romanian Deadlift - 2 Arm / 1 leg Dumbbell 03 06 reps each Play Video

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Strength Superset

Movement Sets Reps
Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset.
Cable Lift - Standing 02 06 reps each Play Video

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Russian Twist - Physioball 02 10 reps each Play Video

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Strength Circuit #2

Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Squat (1 rep per second) 02 10 Play Video

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Lunge - Lateral Bodyweight 02 10 reps each Play Video

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Squat Jump - Continuous 02 10 Play Video

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Tags: Outdoor Recreation, Skiing

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