Peter Glenn Dryland Training Guide: Week 1

Being stuck at home is never anyone's idea of fun. Unfortunately, once the slopes close for the season, that’s exactly what might happen. Instead, take this time to get some dryland training under your belt. There are tons of exercises, both regular and ski-specific, that can get you in great shape for the upcoming season.

At Peter Glenn Ski & Sports, we’ll be here to help you with our weekly dryland training guide. We’ve added videos for every workout to make things easier, and of course, with so many resources online, you can always find an adjustment or modifications that works for your fitness level and needs.

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 an opportunity to share dryland training tips from the pros like Mark Dyer, the Performance Program Manager with Squaw Valley & Alpine Meadows Ski Team, which are now part of your off-season routine!

Dynamic Warm-Up Routine

Before starting any workout, it’s always a good idea to get your heart pumping a little first. As a general rule, your warmup should be easy enough to get you moving but not too tough as to leave you winded. We suggest something simple like:

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

Of course, you can always do what works for you. As long as you limber up, you should be able to get through circuit training with ease.

Workout Week 1 Routine

Now that you’re warmed up, it’s time to move into the actual workout circuit. This workout is broken up into 2 circuits with 3 exercises each. The number of sets depends greatly on your existing fitness level. If you see that it’s on the tougher side, either do fewer reps or cut down to three sets in total.

Ideally, you should be able to do each circuit for at least 3 to 5 sets.

Tip: Because you can reuse these workouts week to week, you can always try again and see if you can add another set. It’s a great way to show improvement and keep you motivated!

Circuit 1

3-Way Medicine Ball Squat (10 to 15 Each Side)

This exercise it the perfect way to get your legs and arms working. If you don’t have a medicine ball, you can always hold out a small weight or something heavy in order to create that resistance you need. The weight shouldn’t be overly heavy – it’s mainly a way to tighten up your core as you go for your squats.

Push Up with Mountain Climber (10 Total)

A classic workout gets an intensity boost. After completing a basic pushup, add a mountain clumber to the mix. Essentially you drive each knee up to your chest while holding your pushup stance. While it should be one dynamic movement, you can also slow it down and take a pause at the top of your pushup.  

Banded Lateral Walk – 3 Second Hold (5 Each)

Whether you’re out skiing or running, you need to be sure all the ligaments and joints in your legs are strong – and a banded lateral walk does just that. If the resistance band is too tough, you can always do the lunge movement without it. However, don’t forget to hold the position as this also helps create resistance.

Circuit 2

Drop Lunge (10 to 15 Each)

Drop lunges are done with a small platform or rise. Carefully step down into a deep lunge and then spring back up. You should be comfortable with the height before attempting the lunge as it does require some balance. If you’re just starting out, you can just do a basic lunge instead.

Plank Walk (10 Each)

Like a pushup – only moving – a plank walk is a great resistance and mobility exercise. Hold your postion and take 10 “steps” in one direction. Your hands and feet should move at the same time. Then move in the other direction 10 “steps.” For beginners, you can adjust that down to 5 or simply pause between steps.

Banded Glute Bridge (30 sec hold)

A glute bridge is a great way to strengthen your hip and glute muscles. You should have your hands at your side, but if you need some help, you can always place them at your lower back for support. In order to increase the intensity on this workout, add an exercise band to increase resistance and integrate your legs into the mix.

Family-Friendly Workout Ideas

If the circuit above is a little tough for your little ones, there are still plenty of workouts you can do as a family. A simple circuit might include:

• 30 Second Run In Place
• 15 Jumping Jacks
• 10 Push Ups
• 12 Heels to Bottom
• Repeat x 2

If all else fails – just head out into the backyard and run around for a while! The whole point is to get out there as a family and work up a sweat. Your little ones will love it, and you’ll be a little healthier for next ski season!

Peter Glenn is Here for You

Whether you’re looking to get ready for the next ski season, stuck at home, or simply want to keep healthy, Peter Glenn Ski & Sports is here for you. We’ll be posting workouts weekly, with plenty of other helpful tips to keep you at your best. Of course, if you’re looking for gear to help your workouts go a lot easier, we can help with that too.