Core & Plyo Exercises

Tips

This is a collection of core and plyometric exercises for cross-country skiers.
Start with one set of 6-12 core exercises of your choice. Each exercise should be executed for 45 seconds with a 15 second break. This means you should be starting a different exercise every minute. Do multiple rounds of the circuit as you like.
Plyometric exercises carry a high risk of injury, so be cautious and ease into them if you are new to this type of exercise. When starting out, begin with 2-3 sets of 3-5 reps at about 75% effort, focusing on proper technique. Gradually increase reps (4-6, 6-8, etc.) as you adapt, adding sets only after mastering higher rep ranges, with at least 48-72 hours of rest between sessions for the same muscle groups.
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Back Extensions

Dumbbell (optional)

Bear Crawls

Bent Over Rows

Chair or Box, Handheld Weight

Bicep Curls

Dumbbells

Bird Dogs

Clamshells

Looped exercise band (optional)

Crossband Walk

Exercise Band

Crunches

Crunch w/ Exercise Ball

Exercise Ball

Dead Bugs

Dips

Chair or Box

Front Plank

Front Plank w/ Exercise Ball

Exercise Ball

Front Plank-Push Up Hybrid

Dumbbells

Glute Bridge/Hip Raise

Looped Band

Goblet Squat

Weights (optional)

Hamstring Curls

Towels, Smooth floor

Heel Taps

Inch Worm

Lateral Lunge

Weights (optional)

Leg Raises

Mountain Climbers

Towels, smooth floor

Overhead Press

Wall

Pistol Squat

Chair

Push Ups

Russian Twist

Handheld Weight

Seated Triceps Extension

Handheld Weights

Side Plank

Single Leg Romanian Deadlift

Weights (optional)

Skier Split Squat

Weights (optional)

Split Squat

Chair or box, weights (optional)

Step Ups

Chair or box, weights (optional)

Stir the Pot

Exercise Ball

V Hold

Dumbbell (optional)

Broad Jump

Calf Jumps

Lateral Jumps

Offset/V1

One-Skate/V2

Ski Striding

Max Push Ups

Single Leg Jump

Squat Jump

Core & Plyo Exercises

Tips

This is a collection of core and plyometric exercises for cross-country skiers.
Start with one set of 6-12 core exercises of your choice. Each exercise should be executed for 45 seconds with a 15 second break. This means you should be starting a different exercise every minute. Do multiple rounds of the circuit as you like.
Plyometric exercises carry a high risk of injury, so be cautious and ease into them if you are new to this type of exercise. When starting out, begin with 2-3 sets of 3-5 reps at about 75% effort, focusing on proper technique. Gradually increase reps (4-6, 6-8, etc.) as you adapt, adding sets only after mastering higher rep ranges, with at least 48-72 hours of rest between sessions for the same muscle groups.
🎯 Join Nordic Ski Lab to access 100+ videos, including skiing lessons and drills. When you buy a membership you also support open access content like these videos.