Physical Conditioning Regimen for Alpine Ski Team Members

Core (abridged)
20 Reps 2 Sets

  1. Seated Twisty Things
  2. Crunches
  3. Low Emilie’s
  4. Bike Gut
  5. Lateral Leg Lifts R
  6. Emilie’s
  7. Trunk Lifts
  8. V-Ups
  9. Opposite Arm +Leg
  10. Lateral Leg Lifts L
  11. Isolated Crunch R
  12. Seated Flutter Kicks
  13. Isolated Crunch L
  14. Leg Lifts
  15. Cherry Pickers
  16. Seated V-Ups
  17. Push Up Reaches

All Body
10 Reps 2 Sets

  1. Biceps Curl w/dumbbell
  2. Leg Press
  3. Flat Bench physioball
  4. Forward Lunges w/dumbbell
  5. Triceps Extension
  6. Forward Step Ups w/dumbbell
  7. Military Press
  8. Back Lunges w/dumbbell
  9. Incline Press
  10. Hamstring Curl
  11. Seated Row physioball
  12. Lateral Step Ups/dumbbell L+R
  13. Lat Pull
  14. Squat
  15. Arm Dip
  16. Hip Extension L+R
  17. Power Clean (phase 1)
  18. Knee Extension

Full Core
20 Reps 2 Sets

  1. Seated Twisty Things
  2. Crunches
  3. Low Emilie’s w/ball between feet
  4. Bike Gut
  5. Lateral Leg Lift (left)
  6. Emilie’s
  7. Opposite Arm/Leg
  8. Trunk Lift
  9. V-Ups
  10. Lateral Leg Lift (right)
  11. Isolated Crunch (right to left)
  12. Seated Flutter Kick
  13. Push Up Twist + Reach
  14. Isolated Crunch (left to right)
  15. Leg Lifts
  16. Cherry Pickers
  17. Hip Flexor
  18. Seated V-Ups
  19. Leg + Trunk Pull Over
  20. V-Up Balance
  21. Belly Button Suck In
  22. Arm Emilie’s w/ball
  23. Crunches w/ball feet on physioball
  24. Trunk Lift w/ball
  25. Lateral Push Up Hops