Peter Glenn Dryland Training Guide: Week 2

Another week another workout. Hopefully you were able to get through week 1 without a hitch, and even if you didn’t, remember you can always cycle through the workout again after a few weeks to see if there are any improvements! In this week, a lot of the focus is on lower body strength, mobility, and core stability.

Not only are these exercises challenging, but also, they easily translate to other sports including skiing and running. Remember, all these workout routines are adjustable, so if there is something that’s too challenging, we’ve included tips for alternatives to make sure you still hit your goals!

If you’d like to follow along on your own, be sure to print out our guide:

Remember to tag us in your workout with #pgworkout

Back in October, resident Chief Testing Officer Jonny Moseley hosted Skitoberfest - a weekend of mayhem and fun. It was also a chance to share dryland training tips from experts like Mark Dyer, the Performance Program Manager with Squaw Valley & Alpine Meadows Ski Team. These workouts are not part of your off-season routine! 

Start with a Warm Up

The best way to avoid injury and ensure you get the best workout possible is with a quality warmup. This should always be something simple like basic stretching, running in place, a light jog, or a quality warmup routine like:

• Knee to Chest with Lunge – 5 Each Leg
• Butterfly Kicks – 30 -45 seconds
• Squat Hops

Mix it up. While the circuit above is always a great place to start, you can still do what works for you. The whole point is to get your blood pumping and your muscles warmed up. As a general tip, you always want to avoid something that’ll drain you for the workout. If you’re just starting out on your workout journey, keep it simple and save the burning for later!

Workout Week 2 Routine

Once your warmup is done and your heart is beating, take a few sips of water and get ready for the fun. Like last week, this workout routine is broken down into to circuits with three exercises in each one. Many of them are focused on the lower body and can help with explosiveness on the slopes.

Note: If there are materials that you don’t have to complete a specific workout, you can always make substitutions or adjustments to fit with your home setup.

Circuit 1

Depth Drop to Jump (4 Each Leg)

A depth drop to jump is a great way to learn how to reduce impact on your joints, while also training for explosiveness. When you land, it’s important to remember to bend your knees properly. Not only will this absorb impact, but also it distributes it throughout your body, reducing joint strain. Once your landing is down, focus on springing back up. This will improve your explosiveness, adding power to every stride.

Tip: If you don’t have a box already, try stacking some books or use a small step to give you a slight lift. The lift does not have to be overly high either – the point is to have a slight drop to teach yourself proper form and shock absorption.

Plank with Heel Raise (10 Each)

A plank is already one of the best resistant workouts you can do. It strengthens your core muscles and improves balance all with minimal movement. By integrating a leg lift into it, you strengthen your lower back muscles while also improving hip mobility.

Tip: When doing this workout, try to make the leg lifts slow and deliberate. This will improve your balance and add resistance to the entire exercise. If you’re unable to do a leg life, simple hold a plank for 30 seconds.

Single Leg Glute Bridge Hold (30 Seconds Each)

A glute bridge is one of the best workouts you can do to strengthen your glutes and core. By adding a single leg variant, however, you’re also focusing on your hamstring and lower back. Depending on your level of fitness and flexibility, you should strive to straighten out your leg when holding. A good adjustment is keeping a slight bend if the challenge is too tough.

Tip: If the single leg aspect of the glute bridge is too tough, simply do a glute bridge alone. The next time you do this work out, you can try to challenge yourself with a single leg hold or shorten the hold time from 30 seconds to 15.

Circuit 2

Single Leg Box Squat (5-10 Each Side)

They key to this workout is balance. In the video, you’ll see they have a pole to help them keep that balance, especially because they’re on a much higher box. You can always use a walking stick or even your ski poles to emulate this same tactic. Squats are essential for improving lower body strength and hamstring resistance.

Tip: If the box is not a good fit for you, do the single leg squat at ground level. In order to keep your balance right, you can always put a chair behind you, which essentially warns you when you’ve made a deep enough squat.

Reverse Mountain Climber (5 Each Side)

A tougher take on the basic mountain climber, this one is reversed, essentially testing your balance and flexibility. While it might seem easy at first, it’s important to elevate your lower back and use your core as an activation point. By slowing down the climber part, you can also increase resistance.

Tip: If the movement puts too much strain on your back or arms, you can always opt for a basic mountain climber or increase the time between legs. For example, do 5 reps then take a seat, then do the other 5 reps.  

Lateral Hop Tap (5 Each)

A lateral hop has been a longtime favorite exercise for runners. It strengthens your lower body muscles and can also improve the stability of your ankle. Additionally, because you’re going side to side, you’re simulating a ski movement and strengthening your legs individually.  

Tip: While this workout can be simple, there are plenty of ways to make it a more advanced movement. For one, you can move both legs at once, improving your explosiveness. You can also add weights to increase difficulty or do a squat as you transition from leg to leg.

Family-Friendly Workout Ideas

Getting your little ones through an entire workout routine can be a challenge, especially with some of the more technical movements above. Luckily, there’s still a lot you can do with them to keep active and entertained. One great option that doubles as family fun and cross training is inline skating. 

• Improves Balance & Coordination: Skating can challenge everyone’s balance and coordination. This is especially helpful for kids as they continue to develop complex motor skills.
• Low Impact: While your little ones might not be so worried about their joints just yet, parents are, which is why a low impact workout is always a great option.
• Improves Core Strength: In order to propel you forward, you’re going to need to activate your back and core.
• Gives them Confidence: Learning a new skill and challenging their comfort zone is the best way to give them a boost of confidence.

Skate Options for the Whole Family:

• K2 Kinetic 80 Pro Inline Skates (Women’s): Designed with an external stability plus cuff and SoftBoot® construction, these skates offer a stable and comfortable feel. They’re a great entry-level option, and still have an attached break to help give you some added control.
• Rollerblade Maxxum Edge 90 Inline Skates (Men’s): Part of Rollerblade’s Skate to Ski collection, the Maxxum Edge 90 Skate is built for performance. They’re made with an aluminum frame and Rollerblade Supreme 90mm wheels for easy acceleration and control.
• Rollerblade Spitfire XT Inline Skate (Kids’): Even if your little ones are still growing, the Spitfire XT Skate grows with them. Featuring an expandable shell, these skates can fit up to four sizes. They also have a Junior 5 Star Fit Line that reduces heel life and helps them refine their skating skills.

A healthy body is important for more than just the ski season. It can reduce soreness, help fight against sicknesses, and create a family bonding opportunity. Whether you’re just starting out or looking for ways to keep entertained at home, any of the workouts above will do the trick.  

Looking for more workout ideas? Be sure to check out our workout playlist on YouTube and visit our blog weekly as we continue to share workout tips and ideas to keep you in shape! Also, be sure to join our community and tag us in your next workout with #pgworkout