Get ready for ski season: the eccentric leg strength the slopes demand, wall-sit endurance, single-leg balance and lateral power for sharp turns. Pick this program and follow it for 4 weeks before the season.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Leg Strength & Eccentric
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Slow To Explosive Squats | 3×8 | 60 sec |
| Bulgarian Split Squat With Chair | 3×8-10 | 60 sec |
| Wall Sit (Narrow Stance) | 3×45 sec | 60 sec |
| Bodyweight Rear Lunge | 3×10-12 | 45 sec |
| Heel Glute Bridge | 3×15 | 30 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Balance & Single Leg
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Squat With Support (Pistol) | 3×8 | 60 sec |
| Bodyweight Single Leg RDL | 3×8-10 | 45 sec |
| Lateral Step Up With Knee Drive | 3×10 | 45 sec |
| Drop and Stick Landing | 2×10 sec | 60 sec |
| Standing Side Leg Raise | 3×12 | 30 sec |
| Side Plank | 2×30 sec | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Lateral Power & Plyo
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Bound | 4×10 | 60 sec |
| Pogo Hop | 3×15 | 45 sec |
| Box Jump | 3×8 | 90 sec |
| Quick Sumo Squat | 3×12 | 30 sec |
| Plank Jack | 3×15 | 30 sec |
Day 6 — Core & Mobility
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Russian Twist | 3×16-20 | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Front Elbow Plank | 3×30 sec | 30 sec |
| Superman | 3×12 | 30 sec |
| Kneeling Hip Flexor Frontal | 2×20 sec | 30 sec |
| Bird Dog Male | 3×10 | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30-Day Ski Prep is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.