08/07/2025
๐ฟ ๐๐ซ๐๐๐ญ๐ก๐ฅ๐๐ฌ๐ฌ ๐๐ง๐ ๐๐๐ ๐ฅ๐๐ฌ๐ฌ ๐จ๐ง ๐ญ๐ก๐ ๐๐ฅ๐จ๐ฉ๐๐ฌ?
๐๐๐ญโ๐ฌ ๐๐๐ญ ๐๐จ๐ซ๐ ๐๐ฎ๐ญ ๐จ๐ ๐๐ก๐๐ญ ๐๐ค๐ข ๐๐๐ฌ๐ฌ!
If your legs are burning halfway down the run, itโs time to train smarter between ski days.
Hereโs how to build strength and control using classic gym gear:
๐ข ๐๐๐ ๐๐ซ๐๐ฌ๐ฌ โ Use light to moderate weight. Lower with control, push through your whole foot, and donโt lock your knees.
Work for 60โ90 seconds, building to 2โ3 mins.
Do 3โ5 sets with 60 sec rest.
๐ฅ Builds quad endurance for long ski runs and varied terrain.
๐ข ๐๐ง๐๐ฅ๐ข๐ง๐ ๐๐๐๐ค ๐๐ฑ๐ญ๐๐ง๐ฌ๐ข๐จ๐ง โ Set the pad below your hips. Push through toes, extend from your hips, not your lower back.
Glutes stay engaged, spine stays long.
Do 3 sets of 15 slow reps.
๐ฅ Strengthens glutes and hammies to support posture and protect your lower back.
๐ข ๐๐๐๐ฅ๐ ๐๐จ๐จ๐ ๐๐ก๐จ๐ฉ โ Set the pulley to shoulder height. Stand wide, rotate from your hips and torso, and control the return.
Use at least 6.25 kg.
Do 3 sets of 15 reps per side.
๐ฅ Builds rotational power and trunk control for better carving and edge transitions.
๐จ ๐๐ซ๐จ ๐ญ๐ข๐ฉ: Exhale on the exertion aspect of any exercise โ to maintain intra-abdominal pressure without over-bracing or holding your breath.
Here's to LONG ski runs, better control, and fewer injuries.
Need help๐ email: aj@movebetterwithaj.com
Understand the science behind quality training that will continually improve your performance, optimise your energy levels and keep you injury free!
