Pre-season Ski Program
6-Week Ski & Snowboard Training Program
Three full-body workouts per week designed to build strength, balance, mobility and muscular endurance for ski and snowboard season.
Day 1
| Type | Exercise | Sets / Reps |
|---|---|---|
| Mobility | Quadruped Rock Backs ↗ | 8 reps |
| Mobility | Bodyweight Squat — for depth ↗ | 8 reps |
| Strength | Goblet Squat | Weekly progression |
| Strength | Dumbbell Bench Press | Weekly progression |
| Strength | Dumbbell Single-Leg Romanian Deadlift — Contralateral ↗ | Weekly progression |
| Strength | Step-Ups — controlled descent | 8–12 / leg |
| Core | Banded Supine March — slow ↗ | 8–10 / side |
| Stretch | Standing Quad Stretch | 30 sec / side |
| Stretch | Calf Stretch | 30 sec / side |
Day 2
| Type | Exercise | Sets / Reps |
|---|---|---|
| Mobility | Supine Hip IR Rotations (90-90) ↗ | 8 / side |
| Mobility | Open Book Rotation ↗ | 8 / side |
| Strength | Dumbbell Romanian Deadlift ↗ | Weekly progression |
| Strength | 1-Arm Dumbbell Row | 8–12 / side |
| Strength | Reverse Lunge or Supported Split Squat ↗ | 8–10 / leg |
| Strength | Band Lateral Walk | 10 steps each way |
| Balance | Single-Leg Balance — foam pad / BOSU upright | 20–30 sec / leg |
| Stretch | Hip Flexor Stretch ↗ | 30 sec / side |
| Stretch | Chest / Shoulder Stretch 90-90 ↗ | 30 sec / side |
Day 3
| Type | Exercise | Sets / Reps |
|---|---|---|
| Mobility | Ankle Rocks — on box ↗ | 8 / side |
| Mobility | Banded Hip Hinge ↗ | 8 reps |
| Strength | Goblet Box Squat — Slightly Staggered Stance ↗ | Weekly progression — 8 / side |
| Strength | Dumbbell Shoulder Press | 8–12 reps |
| Strength | Lateral Step-Up — use dumbbells ↗ | 8–12 / leg |
| Strength | Wall Sit — option to add weight | 20–45 sec |
| Strength | Suitcase Carry | 30–45 sec / side |
| Core | Cable Chop — Mini Chop ↗ | 8–12 / side |
| Stretch | Hamstring Stretch — with strap | 30 sec / side |
| Stretch | Figure-4 Glute Stretch | 30 sec / side |
6-Week Progression
Week 1
2 sets — light weight, learn the movements
Week 2
2 sets — add a few reps or a little weight
Week 3
3 sets — moderate weight
Week 4
3 sets — add a few reps or a little weight
Week 5
3 sets — slightly heavier OR 10–12 reps
Week 6
3 sets — maintain good form and build confidence