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Hips on ball; extend trunk; avoid overextending.
Heels on ball; bridge; curl in and out.
Forearms on ball; circles/rotations under control.
Lunge forward, place both hands inside the front foot, rotate torso towards the front knee.
Sit with one leg in front at 90° and the other behind at 90°, slowly switch sides.
Half-kneel; tuck pelvis, shift forward, reach overhead.
Rotate ankle slowly both ways; keep knee still.
Brace; extend opposite arm and leg without arching.
Forearms; ribs down, glutes tight, neutral spine.
Shift weight; lift one arm, avoid hips rotating.
Elbow under shoulder; stack hips and hold.
Drive through heels; squeeze glutes at top.
Prone; gently lift chest; keep neck long.
Sit back on one leg; knee tracks over toes.
Hinge at hips; spine neutral; slight knee bend.
Balance on one leg; hinge; hips square.
Heels on sliders; bridge up; extend and curl.
Bridge; walk feet out then in under control.
Quick side hops; soft, quiet landings.
Two‑foot takeoff; swing arms; stick landing.
Stiff ankles; short ground contact; rhythmic.
Athletic ski stance; pulse while keeping shin angle.
20–40 minutes at conversational pace (Zone 2).
Short hard efforts with full recoveries, 1:2–1:4 work:rest.
Heel down; drive knee to wall without heel lifting.
Back on wall; knees ~90°; hold steady.
Back to wall; lift toes toward shins; control down.
Band around foot; pull toes up against tension.
Press band from chest; resist twisting.
Diagonal pattern; rotate through torso, not arms only.
Arms extended; rotate shoulders/hips together under control.
Band at ankles/knees; small side steps, toes forward.
Mini‑band above knees; drive knees out as you lunge.
Band overhead; extend opposite arm/leg, keep ribs down.
Anchor behind; press forward in split stance.
Arms in front; pull band apart, squeeze shoulder blades.
Hinge; pull elbow toward hip; control down.
Dip and drive; press overhead; ribs down.
Load opposite hand; hinge; keep hips square.
Hold at chest; pause 2s at bottom; drive up.
Hold bottom position; chest tall; knees out.
Hold bottom position; chest tall; knees out.
Hinge; pack lats; stand tall; lock hips.
Soft knees; push hips back; feel hamstrings.
Crumple the bell; sit between knees; drive up.
Hinge; neutral spine; row to lower ribs.
Bar over mid‑foot; brace; push floor away.
Sit back/down; knees out; drive up.
Hips on ball; extend trunk; avoid overextending.
Heels on ball; bridge; curl in and out.
Forearms on ball; circles/rotations under control.
Arms bend; rotate plate over head.
Alternate pulses and short isometric holds at the bottom.
Ball at low back; squat straight down, knees track.
Rise onto ball of foot; slow eccentric.
Load hips; slam ball sideways into wall/floor.
Cross ankle over thigh; pull knee toward chest.
Body straight; pull chest to handles/bar.
Underhand or overhand; pull until chin clears.
Side-lying; open top arm across chest, breathe and rotate.
Extend over roller/ball; breathe; keep hips down.
Sit briefly then explode up; reset.
Start seated; jump vertically; stick landing.
Whole foot on box; drive through heel.
Explosive step‑ups; switch quickly; control landings.
— Strength & Conditioning — Beginner (4 Weeks)
— Strength & Conditioning — Beginner (6 Weeks)
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— Strength & Conditioning — Intermediate (12 Weeks)
— Strength & Conditioning — Advanced (6 Weeks)
— Strength & Conditioning — Advanced (8 Weeks)
— Strength & Conditioning — Advanced (12 Weeks)
— Strength & Conditioning — Advanced (8 Weeks) Bodyweight
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