Basic v3

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.

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Week 1

Week 2

Week 3

Walk

Reverse Walk

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Pallof Press

Chin-Up (Bodyweight)

Dip (Weighted)

Trap Bar Deadlift

Single Leg Deadlift

Glute Bridge (Bodyweight)

Plank

Bench Press (Dumbbell)

Leg Raise (Captain's Chair)

Prowler Push

Poliquin Step Up

Spanish Squat  Isometric (Band Behind Knees, Sit Back)

Pull-Up (Bodyweight)

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