Free Workout: Ski Strength at Home

THIS IS ON 'ON DEMAND' WORKOUT VIDEO.

Find the full follow along video by following the link below to see the full workout.

This workout should be completed 2-4x during weeks 1 & 2 before moving onto workout 2. Progress by increasing external load each week (if equipment available) OR increasing sets & reps each week.

Workout Details

Full breakdown including movement demos and more of your Raincity workout.

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Warmup

2 minutes get blood flowing: run in place, jumping jacks, high knees, or cardio of choice.
Dynamic stretch; leg swings, calf swipes, samson lunges, good mornings
Joint mobilization: ankle rotations, lunge to hamstring
Activation: Glute bridge march, air squat, plank shoulder tap

Week 1: 2-3 sets of each superset
Week 2: 3-4 sets of each superset and/or increase complexity

PART A: Glutes & Hamstrings

A1) Single leg romanian deadlift x8-12 reps / side
⬆️with load or @ tempo
⬇️hand assisted

A2) Hip Thrust x8-12
⬆️with band on knees or load on hips
⬇️glute bridge on floor

PART B: Quads & Calves

B1) Bulgarian split squats x8-12 reps / side
⬆️with load or @ tempo
⬇️split squats (not elevated)

B2) Wall sit calf raise x15-20 reps
⬆️with load or pause at top
⬇️Wall sit, then perform calf raises after

PART C: Lateral Lunges & Hamstrings

C1) Skater lunges x12-20 alternating
⬆️holding external load or
⬇️Step back lunge

C2) Glute bridge walk-out x4-6
⬆️hold at extended position
⬇️partial range of motion

Checkout all our free sample workout programs on the Raincity Programs web app:

Free Raincity Workouts

Check-out our FREE workouts and programs from Raincity Athletics. Whether you’re looking for at home on demand equipment free workouts, or something with a barbell to follow at the gym - we’ve got a free program for every age, level, and ability.

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