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 Shaping Up For Ski Season  
 
The following is one in an ongoing series of columns entitled Keeping Fit by . View all columns in series


Leg Extension Machine 1 set 8-12 reps 3 days/week
Leg Curl Machine 1 set 8-12 reps 3 days/week
Leg Press Machine 1 set 12-16 reps 3 days/week
Hip Adduction Machine 1 set 8-12 reps 3 days/week
Hip Abduction Machine 1 set 8-12 reps 3 days/week

The following midsection and upper body machine exercises should satisfactorily round out the ski strength training program.


Low Back Machine 1 set 8-12 reps 3 days/week
Abdominal Machine 1 set 8-12 reps 3 days/week
Rotary Torso Machine 1 set 8-12 reps 3 days/week
Chest Cross Machine 1 set 8-12 reps 3 days/week
Pullover Machine 1 set 8-12 reps 3 days/week
Lateral Raise Machine 1 set 8-12 reps 3 days/week
Biceps Machine 1 set 8-12 reps 3 days/week
Triceps Machine 1 set 8-12 reps 3 days/week
Neck Machine 1 set 8-12 reps 3 days/week

The time to complete one set each of these 14 strength building exercises is less than 30 minutes, and if you can't find three days a week to train, two weekly sessions will produce about 90 percent as much muscle benefit. If you prefer to use free-weights, the following exercises will provide an excellent overall muscle conditioning program.


Dumbbell Squat 2 sets 10-15 reps 3 days/week
Dumbbell Lunge 2 sets 10-15 reps 3 days/week
Bodyweight Trunk Curl 2 sets 20-30 reps 3 days/week
Bodyweight Trunk Ext. 2 sets 10-15 reps 3 days/week
Dumbbell Bench Press 2 sets 10-15 reps 3 days/week
Dumbbell Bent Row 2 sets 10-15 reps 3 days/week
Dumbbell Press 2 sets 10-15 reps 3 days/week
Dumbbell Curl 2 sets 10-15 reps 3 days/week

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 About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......moreWayne Westcott PhD
 
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