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With your core and glutes contracted, roll the ball towards and away from your body by bending your knees. Complete three-four sets of 10-15 reps for each movement (three movements per set = 30-45 reps total).

Pre-Season Workout with Jen Hudak: Week Six

Jen's Swiss ball trifecta strengthens your core and hamstrings, which help prevent ACL injuries.

weighted dumbell jumps

Pre-Season Workout with Jen Hudak: Weighted Dumbell Jumps

This exercise develops explosive power in the hips, glutes, and legs. A quick, explosive jump is the ultimate expression of lower-body power. These weighted jumps demand a forceful triple extension of the hips, knees, and ankles, and are a great teaching progression for anyone interested in Olympic lifting (clean, jerk, snatch) or anyone wishing to train a traditional Clean or explosive exercise with minimal equipment.

hudak crossover lunges

Pre season workout with Jen Hudak: Crossover lunges

This exercise develops single-leg strength, balance, and mobility in the hips. Single-leg strength is animportant element of greeskiing, and the additional stress of inline balance while strength training is a unique combination in one exercise.

weighted push-ups

Pre-Season Workout with Jen Hudak: Weighted Push-ups

This exercise develops the musculature of the upper body, shoulders, low back, and core. While upper body strength is an important part of overall fitness and body balance, what makes this exercise great is the development of whole-body stability and core strength.

weighted dumbell jumps

Pre-Season Workout with Jen Hudak: Week Five

This week's exercise, weighted dumbell jumps, helps strengthen your legs and build your explosivity.

Hanging leg raises thumb

Pre Season Workout with Jen Hudak: Three-way leg raises

This exercise develops core function, strength, and control in a manner similar to various tricks with Freeskiing. Very similar to a mute grab while hanging from a pull-up bar, the exercise requires contraction of the core for stability, combined with hip flexion and a vertical body position to bring the legs up to the upper body, which contrasts from many supine/ground core exercises.

Weighted Push-Ups

Pre-Season Workout with Jen Hudak: Week Four

This week's move is weighted push-ups, which build core and upper body strength. Jen says they make her feel "ready for anything that's thrown at me."

lateral box jumps thumb

Pre Season Workout with Jen Hudak: Lateral Box Jumps

This exercise develops explosive power with an element of dynamic balance and body control. The lateral movement requires hip and core strength combined with a traditional jumping motion, where the athlete must maintain body control and equal balance of the feet.