This program is designed to build lower-body strength, joint resilience, and trunk stability required for skiing, with a specific emphasis on knee protection following ACL injury. It prioritizes controlled force production, unilateral strength, and posterior chain development to reduce injury risk while improving performance and confidence under load. Conditioning is structured to support durability without compromising strength quality.

Skifit-K

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Spanish Squat  Isometric (Band Behind Knees, Sit Back)

Pallof Press

Pull-Up (Assisted)

Glute Bridge (Bodyweight)

Side Lying Leg Raises

Mageliggende Benloft (Strikk)

Single Leg Calf Raise (Bodyweight)

Plank

Trap Bar Deadlift

Single Leg Deadlift

Prowler Push

Incline Bench Press (Dumbbell)

Ab Wheel

Leg Extension

Hamstring Curl

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