Certified Personal TrainerSports PerformanceWinter SportsWorkout Plans

10 Exercise Workout for Skiers and Snowboarders

Help your clients tackle green circles, blue squares, and black diamonds faster—and more safely—with this OPT™-based snow-sport plan.

Winter sports demand physical abilities ranging from agility to endurance. And you can help your clients build both with this full-body workout plan, developed by snow-sport enthusiast and speed and agility coach Josh Gonzalez, NASM-CPT, CES, MMACS, who owns and operates Athletic Performance of Texas.  The routine features multifaceted moves performed in a circuit of supersets to improve strength and cardiovascular conditioning.

Before You Begin

Gonzalez advises performing a complete assessment before starting this workout. “With the assessment, we can determine all of the strategies to prep a client for ski season,” he says. “Without it, you can miss underlying issues, like tight calves, that will never be fixed and ultimately lead to disappointing results and a more difficult time on the slopes.”

Gonzalez also recommends starting snow-sport enthusiasts on a comprehensive core workout that includes moves like planks, glute bridges, single-leg dumbbell squats, and kettlebell Turkish get-ups. “The core workout is key for developing the muscles in the hips, abdominals, and the very important posture muscles in the spine,” he says. With that in place, you can progress to the strength-endurance plan here.

 

The Warm-Up

Gonzalez recommends that clients hit the foam roller before each workout. “Spend 30 seconds on the tender spots,” he says. He recommends focusing on the following areas in particular:

  • Calves
  • Tensor Fascia Latae
  • IT Band
  • Adductors
  • Latissimus Dorsi

 

Workout Guide

For each superset (1.1 and 1.2; 2.1 and 2.2; etc.), perform 10 to 12 reps of the first exercise with a medium to heavy weight that’s challenging but controlled throughout the exercise. For the second exercise, perform 10 to 12 reps or 90 seconds at body weight or light weight.

Perform the exercises at a slow tempo to exhaustion. Rest two minutes after the final set, then repeat the routine two more times.

 

1.1 Dumbbell Reverse Lunge with CurlNASMND14_WORKOUT_02_334x226

HOW TO DO IT

A Stand with your feet hip-width apart with a dumbbell in each hand. Step back with your right foot and bend both knees until the front thigh is parallel to the floor.

B Keeping your elbows tucked to your body, rotate your palms toward your chest, and bend your elbows to bring the weight to shoulder height. Reverse the move to lower the dumbbells to your sides and press through your left heel to return to start. That’s one rep. Repeat on the other side.

 

1.2 Single-Leg Squat with Cable RowNASMND14_WORKOUT_1.2_1208x808

HOW TO DO IT

A Face a cable machine and balance on one leg with the opposite leg lifted directly beside the balance leg. Hold cables with your arms extended in front of your chest. Contract your glutes and perform a three-quarter squat.

B Simultaneously stand up from your squat and row with one or both arms, contracting your shoulder blades and pulling thumbs to armpits. Complete your row by the time your leg is fully extended, then return to start.

 

2.1 Kettlebell Goblet SquatNASMND14_WORKOUT_2.1_1208x808

HOW TO DO IT

A Stand with your feet shoulder-width apart, toes turned out slightly, weight pressed into your heels. Hold a kettlebell with both hands positioned at chest height.

B Keeping your back straight, bend your hips and knees and press your hips back and toward the floor as far as comfortably possible. Press back to start.

 

2.2 Mini-Band Lateral WalkingNASMND14_WORKOUT_09_1208x808

HOW TO DO IT

A Position a closed-loop resistance band on your lower legs and stand with feet hip-width apart, knees slightly bent.

B Shift your weight onto your left leg and step your right foot to the right, followed by your left. That’s one rep. Do 15 to 20, then switch directions.

 

3.1 Dumbbell Chest PressNASMND14_WORKOUT_3.1_1208x808

HOW TO DO IT

A Sit on a bench holding dumbbells. Lie back, positioning the dumbbells just outside your torso at chest level with your palms facing your feet and your elbows directly in line with your wrists.

B Push the dumbbells straight up over your chest, bringing the weights together. Lower back to the starting position.

 

3.2 Push-Up with Lateral MovementNASMND14_WORKOUT_3.2_1208x808

HOW TO DO IT

A Assume a push-up position with legs extended, feet hip-width apart, balanced on your toes. Then bend your elbows out to the sides and lower your chest toward the floor until your arms are bent 90 degrees.

B Straighten arms, then step to the side with your left arm and leg, followed by your right arm and leg. Perform a push-up. Then move back to the right.

 

4.1 One-Arm Dumbbell RowNASMND14_WORKOUT_131208x808

HOW TO DO IT

A Hold a dumbbell in your left hand and bend over to place your right knee and right hand on a bench, so your right hand is directly beneath your shoulder and your knee is beneath your hips. Keep your back straight and head aligned with your spine. Allow your left arm to hang toward the floor.

B Keeping your left arm close to your body, pull the dumbbell up until it’s at the side of your rib cage. Lower the weight back to the starting position. Finish a set, then switch sides.

 

4.2 Single-Leg Dumbbell Rear FlyNASMND14_WORKOUT_17_1208x808

HOW TO DO IT

A Stand with feet hip-width apart with dumbbells at your sides, palms facing in. Balance on your left foot and bend at the waist, allowing your right foot to lift and your front knee to bend slightly. Let your arms hang toward the floor, palms facing each other.

B Squeeze your shoulder blades together and raise the dumbbells up and out until the weights are at chest level. Reverse the move back to start. Repeat on your right foot. Alternate for a full set.

 

5.1 Romanian DeadliftNASMND14_WORKOUT_16_1208x808

HOW TO DO IT

A Hold a barbell in front of you, hands slightly wider than shoulder-width apart. Bend your knees slightly so the weight hangs about mid-thigh. Keep your back flat and knees slightly bent.

B Bend forward at the hips as you lower the bar to the floor (your knees will naturally bend slightly). Rise back to the starting position, concentrating on extending your hips as you stand.

 

5.2 Single-Leg Squat with TouchdownNASMND14_WORKOUT_5.2_1208x808

HOW TO DO IT

A Balance on your left leg and lift your right leg slightly. Place your left hand on your left hip and hold a dumbbell in your right hand.

B Squat, bending at your left hip and knee, and reach toward your right foot with the dumbbell.

C Contract your glutes, push through your heel, and stand. Curl the dumbbell to your chest and then press the dumbbell overhead. Return to start. Do a full set, then switch balance legs and dumbbell hand.

TTE 11/14

 

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National Academy of Sports Medicine

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