Winter is in full effect and if you are like me, you enjoy time in the mountains and snow. You may also be like me in this way too: that is, you don't make it up to the mountains as much as you like. Not to worry, I've got you covered with some very straightforward exercises that will prepare you to take on any mountain.

Skiing and snowboarding are both total-body workouts so it is important to train accordingly. I suggest emphasizing your routines around leg strength (quads, hamstrings, glutes, and calves). I would dedicate at least half of your time to these type of exercises. Core and balance are also extremely important for making the perfect run.

The lunge-matrix is my absolute favorite ski/board preparatory exercise. Why? It strengthens major muscle groups in your legs and is multi-directional, simulating a typical experience on the slopes and helping protect you from knee injury.

Here is how you do it:

1. Neutral starting stance
2. With right-leg remaining planted, step with your left-foot out and to the left
3. Return to start and immediately step backward with your left-foot
4. Return to start and immediately step behind and to the right of your planted right-leg
5. Now do the same with your other leg

There are actually eight potential directions in a lunge matrix, but I am only highlighting my favorites. As usual, stop immediately if any of the movements cause you pain.

In good health,

Francesco