# Ski

## Warm up

Warm up sesh 7 days a week

### Workout

- 1 × 60s Jumping Jacks
- 1 × 30-60s Arm Circle
- 1 × 30-60s Shoulder Circle
- 1 × 10 Squat - Resistance Band
- 1 × 10 Lunge
- 1 × 20-30s Plank


## Cool down

Cool down sesh, also 7 days a week

### Workout

- 1 × 15-20s Quad Stretch
- 1 × 25-30s Calf Stretch
- 1 × 25-30s Cobra Stretch
- 1 × 10-15s Toe Touch Stretch


## Ski strength

Day 1 and 4

### Workout

- 4 × 12-15 Squat - Resistance Band
- 3 × 10-12 Reverse Lunge
- 3 × 10 Lunge (Lateral) - Barbell
- 3 × 12-15 Glute Bridge (Single-Leg)
- 3 × 45-60s Wall Sit
- 3 × 15-20 Calf Raise
- 3 × 45-90s Plank
- 3 × 30-45 Side Plank
- 3 × 10-12 Dead Bug


## Condition

Day 2 and 5

### Workout

- 4 × 8-10 Squat Jump
- 4 × 8-10 Bound (Lateral)
- 3 × 6-8 Lunge Jump - Dumbbell
- 3 × 8-12 Burpee
- 3 × 30-40s Mountain Climber
- 3 × 0-100 Push-Up
- 3 × 12-15 Superman
- 3 × 20-40s Hollow Body Hold


## Core

Day 3 (exercise 6 and 7 you have to see it on WhatsApp) 

### Workout

- 4 × 8-15 Push-Up
- 4 × 12-15 Squat - Resistance Band
- 3 × 10 Reverse Lunge
- 3 × 20-30 Plank (Shoulder Tap)
- 3 × 10-12 Dead Bug
- 3 × 12 Superman