Pre-Season Workout with Jen Hudak: Week One

US Freeskiing athlete Jen Hudak takes us through the first of six exercises she does to get fit for skiing. Step one: three-way leg raises.
Hanging leg raises thumb

Jen Hudak, and the rest of the U.S. Freeskiing athletes are already in training for the season. The coaches at the U.S. Ski Team's Center of Excellence in Park City put together a six-step pre-season workout for Hudak that you can do too. This week's workout: three-way leg raises, which target your core and help strengthen the muscles you need to grab and spin.

For step-by-step instructions on how to do this move correctly, click here.

We'll drop a new exercise every Tuesday for the next five weeks.

Hudak also just released the first episode of her three-part series, "Moving Mountains," which follows her through her season last year, which she calls "the toughest of my life."


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.

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 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.