Total Gym Advanced Exercises for High Performance Skiers

Whether you’re a skier, snowboarder, figure skater, hockey player, or just like to play in the snow, you will perform your best by customizing your training to match the physical demands these sports require.

This blog pertains to skiers that want to advance their technical skills on the slopes. When it comes to dominating the slopes during ski season, your typical routine of basic squats and lunges will only go so far. If you want to get through rough conditions and fresh powder with enough stamina to go all day, you need a specialized skiing workout.

To conquer the toughest mountains, focus your routine on building muscle endurance, core strength and power, and obtaining the reaction skills needed to ski effortlessly. The exercises should mimic the sport in function to develop over strength as well as the intricate muscles in your joints.


Fine tune your skiing skills and prepare your body for what it encounters. This workout is geared towards the advanced skier who wants the extra workout challenge to enhance their athletic performance and change the way they tackle the slopes.


•    Strength & Power
•    Muscle Endurance
•    Agility & Coordination
•    Balance & Stamina


•    Dynamic Warm-up: perform 45-60 seconds/ exercise and repeat 2 sets.
•    Advanced Skiers Circuit: perform 10-20 reps/ exercise on both sides and repeat 2-3 sets.
•    Stretches: perform a series of post workout stretches. Hold for 30+ seconds for recovery.


Focuses on: strength & endurance training in the form of high intensity intervals to spike the heart rate.

Why: it’s impactful to train intervals since skiing requires short burst of intensities

*Attach Squat Stand/ Jump Board Platform
1.    Pendulum Hops
2.    Single Leg Jump: Knee Up & Out (perform both R/L legs)
3.    Split Jump & Crunch


Glute Press & Jump

Focuses on: Develops leg strength, power, & speed by increasing the eccentric load on the legs.
Why: Power to push through snow drifts or ski across flat land.
Do: Perform 10-20 glute presses, then 10-20 jumps on the same leg. Perform on both sides.

*Remove Squat Stand & low incline

Low Lateral Lunge (Right Leg)

Front Lunge Extension (Right Leg)

Focuses on: sharpening your brain, activates stabilizing muscles, & ability to make micro adjustments to say balanced.
Why: Lunges strengthen each leg individually by simulating a skier’s stance by being in a low squat via isometric holds and controlled motions. It combines large and small muscle groups with little micro adjustments in your supporting muscles.
Do: Use the same leg on the GB before changing sides.

*Repeat above 2 exercises on left leg:

Low Lateral Lunge (Left Leg)

Front Lunge (Left Leg)

Oblique Pike Up (perform both R/L sides)

Focuses on: Total core engagement and shoulder stabilization.
Why: Your core is the root of your power. If you are strong in every angle, you will withstand many difficult tasks.

Spiderman Crawls

Focuses on: Same as #6.

*Connect Cables & adjust incline to challenge your strength level.

High Kneeling Serving & Circles

Focuses on: Core power, stability, balance, coordination.
Why: It combines muscular endurance and balance to mimic skiing mechanics.

High Kneeling Torso Rotation

(Perform both R/L sides) Focuses on: Same as #8.


End your workout with a series of stretches to lengthen the muscles just worked and recover them for your next workout!

*Check out the video to see how these advanced skiers’ exercises are performed on your Total Gym.

Gear up for this workout and set your goals high. Challenge your inner athlete to enhance your skills.


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

This Post Has One Comment

  1. This is exactly what I wanted, the types of exercises given are very much effective. I am a professional Skier and I am doing exercises as given in this blog it feels really good now. I would also like to share a website named as livesore that has the latest fitness apparel collection. You can check it online. Speaking about this blog its very helpful for me. keep sharing these types of blogs!

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