Free Workout: Ski Strength at Home
free ski strength program for home, minimal kit. three supersets for glutes, hammies, quads, calves. run it 2-4x a week, add load as you go.
THIS IS ON 'ON DEMAND' WORKOUT VIDEO.
Find the full follow along video by following the link below to see the full workout.
This workout should be completed 2-4x during weeks 1 & 2 before moving onto workout 2. Progress by increasing external load each week (if equipment available) OR increasing sets & reps each week.
Warmup
2 minutes get blood flowing: run in place, jumping jacks, high knees, or cardio of choice.
Dynamic stretch; leg swings, calf swipes, samson lunges, good mornings
Joint mobilization: ankle rotations, lunge to hamstring
Activation: Glute bridge march, air squat, plank shoulder tap
Week 1: 2-3 sets of each superset
Week 2: 3-4 sets of each superset and/or increase complexity
PART A: Glutes & Hamstrings
A1) Single leg romanian deadlift x8-12 reps / side
⬆️with load or @ tempo
⬇️hand assisted
A2) Hip Thrust x8-12
⬆️with band on knees or load on hips
⬇️glute bridge on floor
PART B: Quads & Calves
B1) Bulgarian split squats x8-12 reps / side
⬆️with load or @ tempo
⬇️split squats (not elevated)
B2) Wall sit calf raise x15-20 reps
⬆️with load or pause at top
⬇️Wall sit, then perform calf raises after
PART C: Lateral Lunges & Hamstrings
C1) Skater lunges x12-20 alternating
⬆️holding external load or
⬇️Step back lunge
C2) Glute bridge walk-out x4-6
⬆️hold at extended position
⬇️partial range of motion
Checkout all our free sample workout programs on the Raincity Programs web app:
