Nordic Ski Walking/Hiking

Nordic ski walking/hiking is an excellent cross training activity to do when you cannot get on the snow.   Start with using your ski or hiking poles and walk for up to 15 minutes 2X week.   Work up to 30 - 45 minutes 2X week.     You do not need to run with your poles - walking or fast walking using your poles provides an excellent cardiovascular workout. 

Single  Leg Deadlift 

A simple but powerful exercise.   Focus on good form and start with 3 sets of 5 reps each side.   Work up to 3 sets of 10 reps per side.  Do 2 - 3X week.    Take a 1 - 2 minute rest between sets.    This exercise looks simple but is much harder than you think.   Focus on good form and try to go slower than portrayed in the video.  

Modified Squat 

The first exercise in this video is the modified squat.   Start with 3 sets of 5 reps.  Work up to 3 sets of 10 reps.  Do 2X a week.  Take a 1 - 2 minute rest between sets.  

Modified Squat on One Leg 

Be patient with yourself on this exercise.  Start with 3 sets of 5 reps each side for 3 - 4 weeks.  Then work up to 3 sets of 7 - 10 reps each side.  Take a 1 - 2 minute rest between sets. 

The Good Morning 

Goal - Do 2X a week.   Start with 3 sets of 5 reps and work up to 3 sets of 10 reps.  Take a 1 - 2 minute rest between sets.  

You do not need to use a barbell.  I recommend starting with a broom stick or something similar.    I use a weighted bar (link to source below).   

Standing Psoas March 

Goal - Do 2X a week.   Start with a light band and do 3 sets of 5 - 10 reps each side.    Work up to a tighter band and do 3 sets of 10 reps each side.   Take a 1 - 2 minute rest between sets.  Use wall for balance in the beginning.   Work up to doing it with alternating arms.   See below for suggested bands.   

Adduction Ball Squeeze 

I use a yoga block.  You can use a pillow, a ball or similar.   This is a great exercise to strenthen those weak muscles inside your legs.   Start with 3 sets of 10 squeezes (10 seconds) and work up to 3 sets of 20 squeezes for 2x week.  Take a 1 - 2 minute rest between sets.  

Gluteus Medius Strengthening 

Your gluteus medius is a highly functional muscle that helps with hip movement.   These muscles are constantly ignored but play a big role in helping to stabilize your knees.   Pay careful attention to how she holds her foot.   Start with 5 reps on each side holding your leg up  for 5 seconds.   Work up to 10 reps each side for a 10 second hold.   Work up to 3 sets each side.   Take a 1 - 2 minute recovery between sets. 

Monster Walk Forward and Back with Band 

Start with a light band.   Place band below knee as shown.    Start with 5 - 10 steps on each leg forward (as shown) and then walk backward (as shown).    I recommend NOT starting out with the reps suggested in the video.   Instead, work up to 3 sets.    After 3 - 4 weeks, change the band to a  heavier (tighter) band.  See below for suggested bands.   

Monster Walk Side to Side 

Similar to the Monster Walk Forward and Back.    Start with 5 - 10 lateral in each direction (as shown).   Work up to 3 sets.    After 3 - 4 weeks, change the band to a  heavier (tighter) band.  See below for suggested bands.   

Calf Muscle Strengthening 

Find a step where you can hold onto a bar (as shown) for balance and stability as you do this exercise.  Start with 3 sets of 5 and work up to 3 sets of 10.   Take a 1 - 2 minute recovery between sets.  

Balance Exercises 

The video show 3 balance exercises.  I recommend trying all three and choose one that you feel comfortable with.    Try to do one balance exercise 2X a week.