Ski season is here and by using a combination of flexibility and strength training you can condition the muscles prior to hitting the slopes to improve overall ski performance and reduce the risk of injury. We've created a list of 5 great exercises to incorporate during your next workout in order to strengthen the muscles needed to get the best out of your ski season. Check out a few key exercises to enhance your performance on the hill this season:
Split Stance (Lift)
From a split stance position lift the back knee off the ground while keeping the core and glutes engaged. Bring the cable to the chest lifting up while maintaining a neutral alignment with the spine, only moving through the shoulders. Lift the cable up and across the body at 45 degrees for 3-4 sets of 8 reps
Split Stance (Chop)
From a split stance with the back knee off the ground, begin to engage the core. Maintain a neutral alignment with the spine, only moving through the shoulders. Chop the cable down and across the body at 45 degrees for 3-4 sets of 8 reps
Keiser Single Leg RDL Row
With the handle in the right arm, begin to hinge from the left leg, extend the right leg squeezing the glute to stabilize, while letting the load extend the right arm (goal is the get to a "T" shape). Pulling yourself through to a standing position, continue on with a knee drive off the right leg and a standing row of the left arm. Repeat on other side for 3 sets of 10 reps.
Lateral Sled Drag
While keeping the body perpendicular to the floor, lean off to the side and load up on the outside leg. Push and begin to cross over, using the back foot to drive through.
Lateral 45 degree Single Leg Bound
Lower slightly into a squat position and quickly jump to your left side, aiming to cover as much distance as possible. Land softly on your left foot and immediately jump to the right side while maintaining a 45 degree angle with each jump. Ensure each jump is explosive, dynamic and powerful. Repeat 5 times each leg.