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KEEP IT SAFE: Start back burners on a Swiss ball with light hand weights and gradually work up to the back-extension rack. Add weight as you progress.
Start with 12 reps; work up to 16. Climb onto a back-extension rack and initiate this motion with your hamstrings and butt.
Then, in one dynamic movement, squeeze your shoulder blades together, raise your torso until your body forms a straight line, and lift the weight bar to your chest.
THE PAYOFF: Strength and stability in the back, and explosiveness in the glutes and hamstrings for faster turns and quicker reactions on changing terrain.
3 sets of 6 reps on each side (36 total). Yo, Adrian! It hurts! Lie on your back with your feet on a box and light dumbbells in each hand. Have someone hold your feet.
As you raise your torso in a standard sit-up, reach out and punch your left dumbbell above your right knee in a single explosive motion. Repeat on the other side.
THE PAYOFF: Powerful shoulders and chest to control your body’s rotation. You need core strength to maintain your balance through bumps and carved turns.
Start with 1 set; build to 3. Begin on both feet and burst forward, landing on alternating legs for the first four jumps before solidly sticking the fifth landing in a ski tuck position on both legs.
Focus on going forward as far as you can on the first jump and getting progressively higher on the next four.
Avoid injury by doing this on a soft, even surface, like a rubber floor.
THE PAYOFF: Lengthening (eccentric) motions are precisely what your legs need to counteract the g-forces they must survive over bumpy, steep terrain.
Begin with a hurdle that’s below knee level and gradually raise the height.
THE PAYOFF: Skiing steeps hammers your legs with strong forces and vibrations, and the fast-twitch leg strength you gain from this move gives your muscles the power and stamina to withstand them.
3 sets of 4 reps with 30 to 45 seconds’ rest between sets. Start with both feet planted in the first box of the ladder.
Jump diagonally 45 degrees forward to the right and land on your right foot to the right of the ladder. Touch your left foot down, then jump laterally back to the ladder and land with your left foot in the middle of the box.
Bring both feet together, then repeat the move on the left.
Keep going until you’ve completed the ladder (about 8 boxes).
THE PAYOFF: Honing your agility, quickness, and foot-eye coordination enhances your ability to react fast and forcefully to anything the slope throws at you.