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Ski Exercises


Barbell Deadlift

Featured Exercise

Barbell Deadlift

Improves overall body strength and teaches muscles to work together.

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Activity Primers

Activity Primers are active warm-up exercises that take the place of traditional stretching prior to activity. They are designed to improve brain to muscle connections.

Bridge Hip Roll knee hug
Leg Cradle Postural Activation Single Leg Balance
Single Leg Bridge Medicine Ball Torso Rotation Opposing Arm/Leg Extension
Hand Walk Forward Lunge Stretch Hip Rotations
Inverted Hamstring Stretch

Core Exercises

Core Exercises accelerate, decelerate, and dynamically stabilize the body during movement. Without a fully functioning core, efficient movement is not possible.

Arm Reaching Rotational Crunch Band Crunch Band Low to High
Barbell Roll Out BOSU Lateral Leg Lift BOSU Opposing Arm/Leg Extension
BOSU Side Bridge Cable High to Low Cable Low to High
Cable Squat to Pull Cable Torso Rotation Fit Ball Crunch
Fit Ball Reach and Grab Fit Ball Roll Out kneeling balance with medicine ball toss
Leg Ups Medicine Ball Glute Bridge Medicine Ball Lunging Side Toss
Medicine Ball Rotation Medicine Ball Rotational Pike Medicine Ball Wood Chop
Medicine Ball Wood Chop Diagonal Opposing Arm and Leg Extension on BOSU Plank
Reaching Crunch Reverse Hyperextension Rotational Pike with Plate
Side Bend Teaser - Terrain Tune-Up Torso Rotation with Resistance Band
BOSU Crossover Kneeling Balance Side Bridge
Fit Ball Hip Extension Wood Chop

Lower Body Exercises

These exercises focus on the quadriceps, hamstrings, glutes, calves and their surrounding muscle groups.

Band Walk Dumbbell Box Squat Dumbbell Lateral Lunge
Dumbbell Lateral Step Up Dumbbell Single Leg Knee Bend on Bosu Dumbbell Step Up
FIT Ball Squat Fit Ball Squat and Squeeze Half Wall Slide
Lateral Step Up BOSU Single Leg Balance Leg Press
Leg Press and Squeeze Leg Extension and Squeeze Side Lunge with Medicine Ball
Single Leg Bridge on BOSU Single Leg Fit Ball Curl FIT Ball Leg Curl
Single Leg Fit Ball Squat Single Leg Knee Bend on BOSU Split Squat
Standing Leg Curl Standing Leg Curl with Band Step Up
Wall Sit Dumbbell Stiff Leg Deadlift Single Leg Squat
Lateral (Side) Lunge Walking Lunge Single Leg Step Squat
Three Plane Lunge Bulgarian Squat Barbbell Squat
Barbell Romanian Deadlift Alternating Split Squat Wall Slide
Wall Slide and Hold

Plyometric Exercises

These exercises use explosive movements to develop muscular power and the ability to generate a large amount of force quickly.

180 degree depth jump 4 Square Plyometric Alternating Split Squat Jump
Backward Jump Burpee BOSU Lateral Bounding Box Jump
Lateral Ski Hops Lateral Ski Jumps Linear Ski Bounding
Depth Jump to Lateral Shuffle four square plyometric Lateral BOSU Hops
Lateral Bound Lateral Hops Overhead Medicine Ball Throw
Ski Tuck Jump Skipping Split Squat Jump
Squat Jumps Three Step Hurdle Drill

Total Body Exercises

These exercises take advantage of using lower body, core, and upper body muscles to improve total body strength. They provide this biggest bang for the buck so to speak.

Alternating Medicine Ball Push Up Balance and Reach Band Squat
Band Squat to Pull Barbell Deadlift Barbell Front Squat
Barbell Front Squat to Press barbell lunge BOSU Push Up-Feet on Ball
BOSU Ski Tuck Cable Front Squat to Press Cable Wood Chop
Dumbbell Deadlift Dumbbell Front Squat to Press Fit Ball Push Up to Pike
Fit Ball Squat to Medicine Ball Press Hand Walk to Push Up Hang Clean
Hanging High Pull Lateral Lunge Touch and Go overhead medicine ball lunge
Overhead Medicine Ball Squat Overhead Rotational Medicine Ball Lunge Single Arm Snatch
Single Leg BOSU Push Up single leg fit ball push up Split Squat to Lateral Raise
Walking Lunge with Medicine Ball Thrust Chair Pose Eagle Pose
Warrior Three

Upper Body Exercises

Upper body exercises focus on the muscles of the chest, shoulders, arms, back and their surrounding muscle groups.

Alternating Dumbbell Bench Press alternating dumbbell row Alternating Dumbbell Shoulder Press
Assisted Pull Up Band Lateral Raise Band Pull
Barbell Bench Press Barbell Row Bench Press-Resistance Band
Bent Over Cable Row BOSU Crossover BOSU Push Up
Cable Lateral Raise Chest Press with Band Dumbbell Bench Press
Dumbbell Chest Fly Dumbbell Chest Flye on Bench Dumbbell Front Raise
Dumbbell Lateral Raise Dumbbell Shoulder Press Elevated Feet Push Up
External Rotation with Resistance Band Fit Ball Alternating Dumbbell Press Fit Ball Alternating Dumbbell Row
Fit Ball Dumbbell Chest Fly Fit Ball Dumbbell Chest Press Fit Ball Push Up
Fit Ball Push Up with Hands on Ball Fit Ball T Fit Ball Y
Front Raise-Resistance Band Internal Rotation-Band Internal/External Rotation
Kneeling Push Up Lat Pulldown Lat Pulldown-Band
Lat Row-Band Machine Chest Press Machine Shoulder Press
Overhead Band Pull Overhead Medicing Ball Throw Prone Dumbbell Row-Bench
Push Up Rotational Push Up Scapular Retraction-Resistance Band
Seated Alternating Dumbbell Shoulder Press Seated Dumbbell Shoulder Press Seated Row
Single Arm Medicine Ball Toss Single Arm Seated Row Single Arm Seated Row-Band
Single Leg Push Up Single Straight Arm Pulldown Single Straight Arm Pulldown-Band
Standing T Standing Y's Straight Arm Pull Down
Straight Arm Pull Down with Band T-Bar Row

Restoration Exercises

Restoration exercises focus on helping muscles recover while increasing flexibility and improving movement patterns.

Anterior Tibialis Stretch Fit Ball Squat foam roll calf
Foam Roll Hamstring Foam Roll Hip Foam Roll IT Band/Lateral Quad
Foam Roll Lat Foam Roll Quad Foam Roll Traction
Inside Outside Stretch Inverted Calf Stretch Lying Hamstring Stretch
Lying Hip Stretch Lying Quad Stretch Neck Stretch
Quad to Lunge Stretch Standing Achilles Stretch Seated Twist
Standing Calf Stretch
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