Lower Body Strength Training

These sessions are designed to build lower-body power, muscular balance, and ski-specific mobility for climbing, gliding, and downhill control.

Lower Body Resistance Training – Session 1

Warm-Up / Activation

  • Banded Squat
  • Standing Glute Kickback
  • Lateral (Ski) Jump
  • Lateral Leg Lifts with Band
  • Body-Weight Jump Squats x 25

Resistance Training

  • Barbell Reverse Lunge: 4 x 12–14 (45–70 lbs)
  • Landmine Lateral Lunge: 4 x 10–14 (35–55 lbs)
  • Wide Stance KB Straight Leg Deadlift: 4 x 10–14 (25–40 lbs)
  • Back Scale with Dip: 4 x 10–15
  • Front Scale (Locked Legs): 4 x 10–15
  • Step-Ups with Weights: 15–20 reps/leg
  • Maltese Push-Ups: 3 x 10–15

Lower Body Strength – Session 2

Warm-Up

  • Jump Rope: 2 minutes
  • Walking Lunges: 2 x 15/leg
  • Leg Swings: 2 x 10 each direction
  • Banded Glute Bridge: 2 x 15

Main Workout

  • Barbell Back Squats: 4 x 8–10
  • Dumbbell Romanian Deadlift: 3 x 12
  • Bulgarian Split Squats: 3 x 10 each leg
  • Step-Downs (box or stair): 3 x 12 each leg
  • Wall Sit with Plate Hold: 3 x 45 seconds
  • Single-Leg Calf Raises: 3 x 15 each leg

Lower Body Strength – Session 3

Warm-Up

  • Dynamic Lunges with Twist: 2 x 10
  • Lateral Leg Swings: 2 x 15
  • Bodyweight Squats: 2 x 20
  • Banded Monster Walks: 2 x 20 steps

Main Workout

  • Trap Bar Deadlift: 4 x 6–8
  • Sumo Squat with Kettlebell: 3 x 15
  • Wall Ball Shots: 3 x 20
  • Side-Lying Hip Abduction: 3 x 20 each leg
  • Box Jumps: 3 x 10
  • Elevated Glute Bridge Hold: 3 x 30 seconds