Platesmith

Ski Season Legs (3 day)

Eight weeks before the snow: quads that hold a tuck, hamstrings that protect knees, hips that absorb bumps. Wall sits, Nordics, lateral work and a little jumping. Three days a week.

  • Intermediate
  • 3 days a week
  • About 45 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Back Squat4 × 6-8
Nordic Ham Curl3 × 3-6
Lateral Lunge3 × 8-10
Wall Sit2 × 30-60s
Plank3 × 30-60s

Day B

ExerciseSets × reps
DB Bulgarian Split Squat3 × 8-10
Romanian Deadlift3 × 8-10
Box Jump3 × 3-5
Hip Abduction Machine3 × 12-15
Pull-up3 × 6-10
Dumbbell Bench Press3 × 8-12

Day C

ExerciseSets × reps
Leg Press3 × 10-12
Lying Leg Curl3 × 10-12
Cossack Squat2 × 6-8
Wall Sit2 × 30-60s
Copenhagen Plank2 × 15-30s
Seated Cable Row3 × 10-12

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.