Balance poses

Please perform each pose without touching down if possible. Try 30-60 seconds for each pose, flowing from one pose to the next. Then repeat on opposite side.

Tree Pose

     

Dancer

Warrior 3

Eagle

Mountain Climber: 10 second hold. 3 reps each side.

Ski Strength

 
Leg Press. Press downward with both legs and return with one leg (eccentric). But stay in mid-range (80-90 degrees) and pulse up and down (2-legged to one-legged) to mimic ski position. Go until fatigue. Do 2-3 sets on each leg.


Dead Lift. To build hamstring strength and protect your ACLs. Start with a very light weight and make sure you have good FORM (back straight, hinge forward at the hips). Do 2-3 sets to fatigue.

Squat. Use either barbell or medicine ball held to chest in front. Instead of regular up and down, pulse in the mid-range 80-90 degrees for up to 1' or fatigue, whichever comes first. Again, this is to mimic the endurance you will need for skiing. Do 2-3 sets of 1' or fatigue. Progress as tolerated.

Mountain climbers. Core strength for skiing. Start slowly and progress with speed as tolerated. 30 sec X 3 sets. Progress as tolerated.


Backwards walk on treadmill. Increase incline as tolerated. Then do 30 sec walking in squatted position to simulate skiing. Do 3 sets. Progress as tolerated.