Alpine Athlete 4-week Ski Prep
Evidence-Based Conditioning for Peak Ski Performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bulgarian Split Squat (Dumbbell) | 4 | 6 reps | @7 |
| 1B | Hamstring Curl | 4 | 4 reps | @7 |
| Superset | ||||
| 2A | Lateral Bounds | 4 | 8 reps | @7 |
| 2B | Kettlebell Swing | 4 | 4 reps | @7 |
| Superset | ||||
| 3A | Step-Up (Weighted) | 3 | 10 reps | @7 |
| 3B | Standing Calf Raise | 3 | 15 reps | @7 |
| 3C | Cable Hip Rotation | 3 | 12 reps | @7 |
| 4 | AirBike Sprint Intervals | 3 | 45 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 60 reps | @6 |
| 2 | Post Cardio Mobility | 1 | 20 reps | @4 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Half-Kneeling Single-Arm DB Press | 4 | 8 reps | @7 |
| 1B | Pull-Up (Weighted) | 4 | 6 reps | @8 |
| Superset | ||||
| 2A | Cable Woodchop (High-To-Low) | 3 | 12 reps | @7 |
| 2B | Standing Landmine Twist | 3 | 10 reps | @8 |
| 2C | Hanging Knee Raise | 3 | 15 reps | @3 |
| Superset | ||||
| 3A | Copenhagen Plank | 3 | 30 reps | @8 |
| 3B | Single Arm Row (Dumbbell) | 3 | 10 reps | @8 |
| 3C | DB Lateral Raise | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Snatch (Dumbbell) | 3 | 10 reps | @6 |
| 4B | Push Up | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Nordic Curl | 3 | 6 reps | @8 |
| 1B | Reverse Lunge (Dumbbell) | 3 | 8 reps | @8 |
| 1C | Goblet Squat | 3 | 10 reps | @9 |
| Superset | ||||
| 2A | Glute Bridge Walkout | 3 | 20 reps | @7 |
| 2B | Wall Sit | 3 | 0 reps | @7 |
| 2C | Lateral Lunge (Weighted) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Plank with Shoulder Taps | 5 | 30 reps | @7 |
| 3B | Jump Squat | 4 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Leg Romanian Deadlift | 4 | 8 reps | @7 |
| 1B | Pistol Squat | 3 | 8 reps | @7 |
| 1C | Stability Ball Stir-The-Pot | 3 | 30 reps | @8 |
| Superset | ||||
| 2A | Side Plank with Reach Through | 3 | 10 reps | @7 |
| 2B | Standing Hip CARs | 3 | 5 reps | @6 |
| 2C | Banded Shoulder Opener | 3 | 15 reps | @5 |
| Superset | ||||
| 3A | Lateral Jump | 5 | 8 reps | @6 |
| 3B | Burpee | 5 | 6 reps | @7 |
| 3C | Mountain Climber | 5 | 10 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alpine Athlete 4-week Ski Prep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Alpine Athlete 4-week Ski Prep is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alpine Athlete 4-week Ski Prep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
