In the first part of this post, we shared some of the exercises you can do to improve your stability and performance potential while skiing. Now we’re moving on to another set of exercises that you can complete on your second day of training - perfect for getting ready for your skiing holiday.
Complete three to four sets of the reps mentioned in every exercise.
Russian deadlifts - 8-10 reps per leg
Take two weights in your hands whilst standing straight. Shift your weight onto one foot, lean your body forward so that your back is parallel to the ground. At the same time, lift your other leg behind you and lower your arms towards the floor. Carry out this exercise slowly and concentrate on not losing your balance. Once your back is parallel to the floor, lift your body back up to the starting position. This counts as one rep. A little tip: Stare at a spot on the floor throughout the exercise to help you stay balanced.
Swiss ball Downward Dog - 10-12 reps
Take a medicine ball and place it on the floor. Lie on top of the ball with the front of your thighs resting on the ball. Your arms, back and thighs should be in a straight line. Stretch your arms straight out in front of you, so your palms touch the floor. Roll forward slowly so that your feet end up touching the ball. Keep your arms stretched out, your back straight and perpendicular to the floor. Make sure you keep your stomach muscles stable and tense throughout the exercise. Finally, roll yourself back to the start position - this is one rep.
Shoulder tap - 20 reps
Start in a plank position. Sink your knees so that they’re almost touching the floor. Now, touch one shoulder with the opposite hand.
Bench lunge with leg lift - 8-12 reps
Stand with your back to a bench or chair, make sure you’re a good stride away from it. Stretch one leg back and place the top of your foot on the bench/chair. Now, bend down as you would during a squat. Keep your knee stable and ensure it stays in line with your ankle.
After completing the day 1 and day 2 exercises regularly before your ski holidays, you’ll find that you’ll be better prepared
for the challenges that the slopes pose, and you’ll get more fun
out of skiing. Take into account that a healthy diet will also aid your progress - listen to your body and spend just as much time relaxing as you do working out
. Have fun in the mountains!
Title picture: The North Face: Nic Alegre
Post photos: Mark Clinton