Pre-Season Workout with Jen Hudak: Week Three

This week, Jen shows us how to do crossover lunges, which help build stability and protect your knees.
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hudak crossover lunges

Jen Hudak, and the rest of the U.S. Freeskiing athletes are already in training for the season. Crossover lunges are the third of six exercises that the coaches at the U.S. Ski Team's Center of Excellence in Park City put together for Hudak. Crossover lunges force your to put your weight across the midline of your body, working your stabilizer muscles and testing your balance. They also help to strengthen your knees, and prevent them from bowing in when you land jumps, which in turn prevents knee injuries.

For step by step instructions on how to get this move right, click here.


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.

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 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.