Build v1
Exercise library
Every Move. Explained Properly.
Filter by muscle group. Each card explains what it works, why it matters on snow, and links to a form video worth trusting. Tap any thumbnail to watch.
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quads
Bulgarian split squat
The single best exercise for skiers and boarders alike. Builds quad strength, hip-flexor mobility and balance at once. Back foot elevated, front knee tracks over toe.
▶ Watch the video
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quads
Wall sit
Holds the flexed ski and snowboard stance under sustained isometric load. Start at 45s, build to 2 minutes. Knees at 90°, back flat against wall.
▶ Watch the video
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glutes
Hip thrust
Loaded glute extension. Shoulders on bench, barbell across hips. Drive through heels, squeeze at the top. The most effective glute builder available.
▶ Watch the video
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hamstrings
Romanian deadlift
Hip hinge with a loaded stretch of the hamstrings. Keep back flat, soft knee bend, feel the hamstrings load as the bar travels down the shins.
▶ Watch the video
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hamstrings
Nordic curl
The most effective hamstring exercise known to science. Kneel with feet anchored, lower your body to the floor under control. Brutal. Essential.
▶ Watch the video
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core
Plank
Not as easy as it looks when done correctly. Hips level, glutes braced, no sagging. Build to 60s. Upgrade to single-leg or on rings for extra difficulty.
▶ Watch the video
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core
Dead bug
Teaches spine-neutral core engagement while the limbs move, exactly what skiing demands. Flatten the lower back, breathe, move opposite arm and leg slowly.
▶ Watch the video
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calves
Single-leg calf raise
Hold a dumbbell, stand on one foot at the edge of a step, full range of motion. 15 reps per side, 3 sets. Directly trains ankle drive in ski boots and toe-edge control on a board.
▶ Watch the video
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glutes
Skater bound
Lateral jumping from one foot to the other. Simulates the weight transfer of a carved ski turn or a heel-to-toe edge change on a board. Land with control, pause for a beat before driving off again.
▶ Watch the video
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upperback
Pull-up
The gold standard for upper back and lat development. Use assistance if needed, but work towards unassisted. Grip the bar and think "elbows to hips."
▶ Watch the video
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lowerback
Bird-dog
On all fours, extend opposite arm and leg while keeping hips square. Brilliant for training spinal stability and glute-lower back co-ordination. Do it slowly.
▶ Watch the video
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core
Push-up
Builds the pushing strength and shoulder stability you use planting poles and catching a fall. Everyone starts from a straight-line plank position, full or on the knees, and progresses to the harder version once the current one feels easy, not by age or gender, by how it feels.
Prefer knee push-up? Switch the variation
▶ Watch the video
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quads
Jump squat
Descend to a full squat, explode upward, land softly and immediately lower into the next rep. Trains the fast-twitch fibres that absorb terrain changes and moguls.
▶ Watch the video
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adductors
Copenhagen plank
Side plank with top leg on a bench, bottom leg lifted. Direct adductor loading in a sport-specific position. Start with 20s per side and build.
▶ Watch the video
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glutes
Step-up with knee drive
Step onto a box and drive the trailing knee to chest height. Trains single-leg strength, hip flexor power, and balance. Use a box at knee height.
▶ Watch the video
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upperback
Bent-over row
Hinge at the hips, flat back, pull the bar or bells to your ribs and control them down. Builds the upper-back strength that holds a stable position when you are loaded up and leaning down the hill.
▶ Watch the video
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upperback
Face pull
Cable or band pulled to face height, elbows flared out. Trains posterior deltoid and external rotators, the muscles that prevent rounded shoulders under fatigue.
▶ Watch the video
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mobility
Hip circles
Standing hip CARs, controlled full-range circles at the hip socket. Opens the joint before loading it, exactly the range skiing and boarding demand.
▶ Watch the video
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mobility
Ankle roll
Slow controlled rotations at the ankle, both directions. The joint that takes the most repeated small-range loading in a boot or binding, worth waking up properly.
▶ Watch the video
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mobility
Thoracic rotation
Rotate through the upper back while keeping the hips still. Skiing and boarding both need a mobile spine to counter-rotate through, not a stiff one.
▶ Watch the video
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glutes
Glute bridge
Feet flat, drive hips up, squeeze at the top. Switches the glutes on before you load them properly, the single most skipped step in a warm-up.
▶ Watch the video
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glutes
Banded clamshell
Band above the knees, side-lying, knees open like a clamshell. Isolates the glute medius, the muscle that stops your knee collapsing inward on a hard turn.
▶ Watch the video
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core
Mountain climbers
Plank position, drive knees to chest alternately at pace. Raises heart rate fast while bracing the core, exactly the HIIT-round demand.
▶ Watch the video
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quads
High knees
Running on the spot, driving knees up to hip height as fast as good form allows. Builds hip-flexor speed and lung capacity for the HIIT rounds.
▶ Watch the video
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core
Plank shoulder taps
Plank position, tap opposite shoulder without letting the hips rotate. Anti-rotation core strength, the kind that keeps you square through a hard turn.
▶ Watch the videoThese exercises belong to the eight-week plan. The plan tells you which of them to do, in what order, and how the sessions change if you are training at home or without kit.
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