4-Week SKI-SEASON PREPARATION [Video Exercise Series]

4-Week SKI-SEASON PREPARATION [Video Exercise Series] with Joe Bonyai, M.Ed., CSCS, USAW, FMS 


All of the videos in this series will include easy and advanced variations to suit your level of fitness. Here are 4 different lunges that strengthen the quads, hamstrings and glutes.  Pick one version and add it to your home or gym workout. Perform 5 sets of 8-15 repetitions. If possible, combine your lunges with upper body and lower body exercises for a time effective circuit that looks like this:


Upper Body Exercise 1 (Chest or shoulders emphasis)

Lower Body Exercise

Upper Body Exercise 2 (Back emphasis)

Core Exercise


Rest 1-2 Minutes and Repeat Circuit 5 times


WEEK TWO:  1 Leg Squat Progression

Single Leg Sit to Stands are a practical, functional leg strengthening exercise for all athletes.


In the video below, Joe demonstrates 3 versions:


1 Leg Sit to Stand 1 Down 2 Up

1 Leg Sit to Stand

1 Leg Sit to Stand w/Kettlebell


Perform 10-12 repetitions with sound technique before progressing in level or resistance.


 WEEK THREE:  In this week’s installment of our Pre Season for Ski Season strength training series, Joe demonstrates a progression of exercises to build leg power. These are Joe’s favorite exercises to improve athleticism for athletes with a history of back and knee injuries. 

Joe’s Workout Advice: Try to perform 3 sets of 12 Sit to Stands holding onto dumbbells. If you are comfortable with the form, try 3 sets of 5 Sit to Jumps.
If you can perform 3 sets of 10 Sit to Jumps WITHOUT weight, you can try holding onto light dumbbells. In general, perform as many reps as you can (up to 15) with good form. If your knees collapse inward, if you feel strain in your back or if you begin to lose balance, stop the set.


WEEK FOUR:             “Advanced Injury Prevention for Skiers”


In the final video of our Preseason for Ski Season series, Joe demonstrates three exercises that he uses with individuals as they approach an important ski trip.


During your own workout, pick one exercise and perform 4 sets of 12-20 repetitions.


Perform these exercises 2-3 times per week in addition to cardio and flexibility to stay fit this winter!

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