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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