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What you do: Lie with your stomach on the ball, then "walk" with your hands until your knees and shins are the only areas touching the ball. Do a push-up. At the top of the push-up, bring your knees into your chest, then extend them back to the starting position. Repeat for the suggested number of repetitions. At the end, slowly roll backward off the ball

Props: 55-65 centimeter fitness ball.

Reps: Three sets of 10-15.

Muscles worked: Builds core stability and endurance. It primarily works the abdominals, low back, hip flexors, chest and triceps.

LATERAL STEP-UP TO SQUAT (SKI SPECIFIC EXERCISE)

What you do: Step up sideways with left leg onto the bench or box. Bring the right leg up on to the box. Step down with the left leg, keeping right leg on the box or bench. Squat down with left leg and hold for a second. Bring left leg back to the bench or box and step down with right leg. Repeat the squat on the right side. Repeat both sides for suggested number of reps.

Muscles worked: "Assists in recruiting fast twitch fibers," says Hooge, "which help improve the quickness of skier's turns. It primarily works the quads, hamstrings, glutes, hips and core."

Props: Bench or box two to four feet high.

Reps: Three sets of 10-15 repetitions on both sides.

OVERHEAD STEP-UPS (SKI SPECIFIC EXERCISE)

What you do: Holding a dumbbell in one hand fully extended over your head, step up onto the box with the foot opposite the hand holding the dumbbell. Keeping the arm straight, step down and repeat for suggested repetitions. Switch sides and repeat.

Muscles worked: Quads, hamstrings, calves, hips and core. Holding the weight overhead forces the body to compensate, working the abs and midback, "two very important groups of muscles for skiing stability and endurance on the slopes."

Props: Dumbbell that you can comfortably hold over your head for 15 to 20 seconds, box two to four feet high.

Reps: Three sets of 10-15 reps on both sides.

FORWARD LUNGE STRETCH *

What you do: A basic lunge, being sure to keep your knees in line with ankle on front leg and to extend the front leg and lean forward until you feel a stretch in the hamstring. Hold for 5 seconds, then repeat on other side.

Muscles worked: Quads, hamstrings and glutes. Warms the leg muscles, actively stretches hamstrings.

Props: None.

Reps: Eight, both sides.

SINGLE-LEG ROMANIAN DEADLIFT TO PRESS (SKI SPECIFIC EXERCISE)

What you do: Stand on one leg with a dumbbell in the opposing hand. With a very slight bend at the knee, slowly bend at the trunk and reach the dumbbell toward the opposing foot (crossing the body). Slowly extend the hips until you return to the starting position keeping your focus on the hamstrings muscles (back part of the thigh). When you reach the starting position, press the dumbbell over your head, making sure to keep your abs flexed. Lower the dumbbell to your shoulder, then to your side. Repeat for suggested number of reps and then switch sides.

Muscles worked: Helps with balance and builds shoulder muscles, which help in picking up ski gear. It works primarily the hamstrings, core and shoulder muscles.

Props: Dumbbell that you can comfortably push over your head.

Reps: 8-12

SIDE PIKE WITH LEG UP

What you do: Lie on your side with your elbow on the floor directly underneath the shoulder. Keeping body straight, lift the top leg into the air. With the top leg in the air, lift your hip off the ground and hold for two seconds. Repeat for the suggested repetitions on both sides

Muscles worked: Good for "overall structural integrity, both on and off the slopes." Improves overall core and hip strength, and endurance.

Props: None.

Reps: Two sets of 8-12 on both sides.

HAND WALK *

What you do: Begin in the classic push-up position. Slowly inch feet up toward hands while keeping the legs straight as possible. When you can't walk any farther, "walk" your hands out and return to the starting push-up position.

Muscles worked: Just about every relevant muscle, says Hooge (try a couple and you'll agree. "Great before a day on the slopes!")

Props: None.

Reps: Five.

TORSO ROTATION

What you do: Tie or wrap an exercise band around something sturdy such as a doorknob. Grab both ends with both hands and step away until the band is taught. With legs set shoulder wide, extend your arms, keeping them as straight as possible. Twist at the waist while pulling with the arms to the opposite side of the body. Slowly return to the starting position. Repeat for the suggested number of repetitions, then repeat on the other side.

Props: Exercise band.

Reps: Three sets of 10 to 15 each.

Muscles worked: primarily works the abdominal muscles and lower back. Improves rotational strength and flexibility.

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