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.

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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).

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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.

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Pre-Season Workout with Jen Hudak: Week Two

US Freeskiing athlete Jen Hudak takes us through six exercises she does to get fit for skiing. Step two: Lateral box jumps.

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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.

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.