Want to ski better than ever? Try our preseason strength training fitness plan, and we guarantee you will. Preseason Strength Training: Dumbbell Front Raise
Use light weights to avoid straining your shoulder joints. The workout here comes from doing back-to-back sets totaling 30 reps per superset. Stand with your feet shoulder-width apart and a slight bend in the knees. Let your arms hang straight down, with your elbows pointing out to the sides. With your head, shoulders and wrists in neutral, lift your arms straight up and forward, reaching for the wall in front of you, until your arms are parallel with the floor (picture Frankenstein). Hold for a second and then slowly lower your arms to the original start position, contracting your deltoids throughout the motion.
Do 10 reps, then go directly into 10 reps of Dumbbell Side Raises, followed directly by 10 Butterflies. Rest a minute between each superset, doing three supersets total.
Dumbbell Side Raise: See WHOLE BODY STAGE 1.
Stand in the ready position, with your feet shoulder-width apart and your knees slightly bent. Pulling your shoulder blades back and down and keeping your head in neutral, bend your arms so that your lower arms are at a 90-degree angle to your upper arm. Bend forward at the hips (sticking your butt out) until your upper body is at a 120-degree angle to the floor. Using the deltoids, pull the weights up and back, keeping your shoulder joint, elbows and wrists in the same plane throughout the range of motion. (A common mistake is for the elbows to come up first, making you look like a chicken flapping its wings.) When your arms are as far back as they can go, hold for a second and then slowly release to the starting position.