Ski season is fast approaching and it is time to get your muscles ready. The following dry land training workout will train the muscles involved in the most common movements in skiing:
1) Isometric Narrow Squatting – keeping knees close together (quads, glutes)
2) Twisting – trunk rotation with leg balance and control (obliques, quads, hips)
3) Skating – core stability and upper body power (triceps, shoulders, core)
This circuit calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout. Perform each exercise as recommended in the progression below. After you have completed one set of each exercise, take a 1-minute rest. Repeat the circuit three times.
Move 1: Superset Squat-Hold (“Feel the Burn!”)
How: Bring the Perfect Pullup bar to down position, feet hip-distance apart. Holding the bar for assistance, slowly lower hips into a squat until thighs are parallel with the ground. Hold, then return to the starting position. The “down” motion should take 4 sec., the “hold” another 4 sec., and the “up” motion is 2 sec. Each rep will be a total of 10 seconds.
Muscles targeted: quads, hamstrings
Reps: 6 reps at 10 sec. each (1 min total)
Move 2: Mogul Squats
How: With feet and Pullup Bar in the same position as the squat hold, pivot on balls of feet to the left until they form a 45° angle to the bar, then set feet on ground. Perform a squat from this position. Explode out of the squat quickly, (almost like a hop) while maintaining ground contact with the balls of your feet. As your weight comes up pivot on balls of feet so that feet are now angled to the bar 45° to the right. Perform a squat from this new position. Repeat, alternating sides, creating a continuous movement
Muscles targeted: quads, glutes, obliques
Reps: Alternate sides for 1 min
Move 3: Knee Ups + Oblique Twist
How: Using the Perfect Ab Straps, or hanging from a pullup bar, position knees and feet together. Draw knees up slowly toward chest while rotating hips toward center of doorway. Squeeze abs at the top of the move. Repeat movement and rotate hips to other side.
Muscles targeted: core, forearms* (grip strength)
Reps: 5–7 per side
* If hanging from pullup bar
Move 4: “Skating” pushup
How: Using the Perfect Pushup, start in a regular position and lower chest toward floor. During the “up” move, perform a leg lift/hip extension by raising one leg up and out the side at a 45° angle. Keep your hips level, facing the ground during the leg lift. Return foot to ground then perform another pushup, lifting the other leg.
Muscles targeted: chest, shoulders, core, glutes, hip abductors, hamstrings
Reps: 4 per leg
Modification: To make this move easier, use knee pushups or perform the pushups against a wall in a standing position
Move 5: Tricep Extension With Ab Roll
How: Using the Perfect Pullup in the down position, grasp the handles and lean body forward, extending arms overhead(keep elbows straight) so body forms a straight line from fingertips to feet. Bend arms while rotating handles so as to face palms in. Keeping elbows close to head, squeeze triceps to extend your arms. Engage core to keep hips and trunk straight as you draw yourself back to upright standing position.
Muscles targeted: triceps, core