Get Fit To Ski with Dave Ryding – body and core strength

Get Fit to Ski with Dave Ryding is a new series of ski fit videos to get you in shape for your trip to the mountains. We teamed up Snowsport England and Great Britain’s number one skier Dave Ryding, with the help of David Lloyd Clubs, to prepare you for your next day skiing or snowboarding. See the full Get Fit to Ski series >

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Session One is all about body and core strength for skiing. All levels of skiers can benefit from a boost of all-strength to handle the physical demands of skiing and snowboarding and prevent injury. A few simple exercises can activate the muscles we need to be able to control and shock-absorb our body weight efficiently. This will keep you responsive and in control on skis, and make it much easier to progress your skiing.

Warm Up

Don’t forget to get your muscles ready for a workout with a warm up. Try the following exercises to get everything moving through a full range of motion.

  • Reverse lunge with overhead reach and rotation (5 per leg)
  • Runner’s lunge with twist (5 per leg)
  • Glute bridge with leg extension (10 per leg)
  • Squat matrix (5 per leg)
  • Downward dog to push up with T rotation.

Unsure about any of the execises? Check back on the video above to see how to do them.

Body and core strength workout

The main workout for Session One is all about building strength in your muscles and uses simple, easy to learn exercises to put your muscles to the test and help boost your overall strength.

  • Goblet squats – 3 sets x 15 reps (2 minute rest)
  • Russian twists – 3 sets x 15 reps (1 minute rest)
  • Romanian deadlift – 3 sets x 15 reps (1 minute rest)
  • Renegade row – 3 sets x 15 reps (1 minute rest)
  • Lateral lunges – 6 reps on each leg

It’s worth finishing off any strength workout with some movement and mobility exercises to make sure you’ve stretched your muscles and help prevent injury. Hip opening stretches like pidgeon stretch and downward dog are especially good. You’ll thank us next time!

Learn more about the Get Fit to Ski series and see all sessions in our full series post.