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Strength for Ski 1

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
105 minutes/day | 3 days/week | 4 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Machine, Other
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries. 

Alpine Skiing is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to push you, which means your back and triceps have to be strong.    

 To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.  

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Workout Overview



Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Upright Barbell Row
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/6/2019, UTC


Last Updated: 9/12/2020, UTC

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