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Ski & Snowboard Training

This is a ski/snowboard workout for the average recreational skier/snowboarder. This program is meant to be used over 4-8 weeks. Each exercise has an inial and advanced form, step-up to the advanced form after you’re comfortable with the initial form.

You will only need 3 pieces of equipment for and a wall for this workout.

  • 1 stability ball
  • 1 Bosu ball
  • 1 step

Always start your workout with a good 10-15 minute warm up. If you’re planning a trip to the mountains, then you’ll definitely want to improve your cardio.

Exercise #1
Wall Sits – Whether you’re skiing or riding, you always want to be in a slightly crouched position. Knees slightly bent with your chest over your toes (aka base of support).

  • this position is crucial to absorb shock and save/protect your joints (mainly hips and knees
  • The Wall Sit essentially mimics the way you should ski or snowboard.
  • Lean against the wall with your feet out in front.
  • Bend your knees to 90 degrees.
  • Arms at your side or raised… keep your hands off of your thighs!
  • Holding this position for 30-45 seconds. By week 4, work your way up to 3 sets of 1-2min with 30 sec to 1 min rest between sets, 2-3x per week.
  • Exercise Progression: Ball wall squats – activates more of your core muscles.
  • Place a stability ball on a wall. Lean on the stability ball with your back just above your butt (ball in small of your back).
  • Bend your knees and squat in a controlled fashion while letting the ball roll up your backstopping when your knees are at a 90-degree angle. Return to the starting position…

Exercise #2
Lunges – Start your lunge by standing upright with both of your feet together.

  • Lunge forward with one leg. Keep the majority of your upper body over the front leg while maintaining good posture.
  • Step down onto your front heel keeping your body weight over the thigh or your lunging leg.
  • Do not let your knee go forward beyond your toes.
  • Return to starting position by pushing yourself upright through your front heel engaging your front quad and glute.
  • Repeat with the opposite leg.
  • Exercise progression: Stability ball kick back Lunges – this version is more challenging because extra balance is required.
  • Start by keeping one foot on the floor and place your opposite toes on a stability ball.
  • Keep your upper body (with neutral spine) over your front heel. Your front leg will then bend to 90 degrees as you kick back the stability ball with your back leg.
  • Lunge until the back knee is resting on the stability ball.
  • Return to the starting position.
  • Repeat with the opposite leg.

Exercise #3
Bosu squats blue side up – focuses on balance and staying in that crouched position

  • place the Bosu on the floor, blue side up.
  • Step up on the Bosu with both feet evenly apart.
  • Focus on keeping your body weight on the arches of your feet.
  • Maintaining a neutral spine, drive your hips back (squat – stick your butt out) while staying on the arches of your feet until your knees are bent to 90 degrees.
  • Return to starting position by engaging your quads and glutes.
  • Exercise Progression: Bosu squats with the black side up
  • Follow the above instructions, but with the black side up.
  • You may need to hold onto a railing, a pillar or a wall to keep your balance when starting. The goal is to do the exercise hands-free!

Exercise #4
747’s – like the airplane.

  • Stand upright and stick your arms out like you have wings.
  • Stand on one leg and bend forward from your hips until your upper body is parallel with the floor (remember to keep the spine in neutral position).
  • Return to the starting position. Repeat with both legs.
  • Exercise Progression:
  • try the 747’s while standing on a Bosu!

Exercise #5
Side to side hops

  • Pick a line on the floor and stand with both feet on one side of the line.
  • Keeping your feet together, hop back and forth over the line.
  • Start by timing this exercise 3×30 seconds with 30 seconds rest between sets.
  • Progress up to 3×1 min with 30 seconds rest between sets.
  • Exercise Progression: adding a step.
  • Stand on one side of the step.
  • Keeping your feet together, hop onto the step, and then hop to the other side.
  • Repeat back and forth.

Exercise #6
Stork stands

  • Time yourself balancing on the floor on one foot.
  • Time ends once foot touches the ground.
  • 3 attempts per leg to get the best time.
  • Exercise Progression:
  • Do stork stand on the blue side of Bosu ball.

Exercise #7
Standing calf raises

  • Stand on a step with both arches of your feet on the edge of the step and your heels hanging over the edge.
  • In a controlled manner flex your ankles until you’re standing up on your tippy toes.
  • Return to starting position (controlled) with heels hanging slightly below the step.
  • Repeat.

Wishing you all nothing but bluebird powder days!

Thanks to Curtis Relke, Certified Personal Trainer here at The Wellness Institute for his help here on this workout! 

As always, if you have any questions when out on the gym floor don’t hesitate to ask one of the Wellness Consultants in blue.