Core Knowledge
Contents
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.
Like our workouts? You’ll love our personalized programs.
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
| Hip Rotation - External - Sidelying | 01 | 12 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - with Twist | 01 | 06 reps each | Play Video |
| Forward Lunge Elbow to Instep | 01 | 06 reps each | Play Video |
| Drop Lunge | 01 | 06 reps each | Play Video |
| Lateral Squat - Low | 01 | 06 reps each | Play Video |
| Pillar March - Linear | 02 | 10 yards | Play Video |
| Pillar Skip (In Place) - Endurance | 02 | 06 seconds each | Play Video |
Plyometrics
| Movements | Sets | Reps | |
|---|---|---|---|
| 2 Inch Runs - Moving Forward | 02 | 05 seconds each | Play Video |
| Squat Jump - Non Countermovement | 02 | 05 | Play Video |
| Box Blast - Non-Countermovement to Stabilize | 02 | 05 reps each | Play Video |
| Hurdle Hop - Medial Stabilize | 02 | 06 reps each | Play Video |
| Hurdle Hop - Lateral Stabilize | 02 | 06 reps each | Play Video |
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 |
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 |
| Front Squat - Barbell | 03 | 06 | Play Video |
| Rope Stretch - Straight Leg Hamstring | 03 | 06 reps each | Play Video |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 03 | 06 reps each | Play Video |
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 |
| Russian Twist - Physioball | 02 | 10 reps each | Play Video |
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 |
| Lunge - Lateral Bodyweight | 02 | 10 reps each | Play Video |
| Squat Jump - Continuous | 02 | 10 | Play Video |
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