Cross Country Skiing Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

Heels-Elevated Barbell Front Squat to Bench (Inner Thighs)
Barbell Front Lunge (Thighs, Hamstrings, & Buttocks)
Thigh Extensions on Machine (Lower Thighs)
Thigh Biceps Curls on Machine (Hamstrings)
Standing Dumbbell Toe Raise (Main Calf Muscles)
Wide-Grip Front Lat Pull-Down (Lower Lats)
Reverse Close-Grip Front Chin (Lower Lats)
Seated Side Lateral Raise (Front & Outer Deltoids)
Palms-In Alternating Dumbbell Press (Front Deltoids & Trapezius)
Incline Dumbbell Press (Upper Pectorals)
Dips (Triceps)

In-Season Weight Training

Freehand Front Lunge (Inner Thighs & Hamstrings, Buttocks)
Freehand Side Lunge (Inner Thighs & Hamstrings)
Medium-Grip Barbell Bench Press (Outer Pectorals)
Barbell Power Clean & Press (Back, Legs & Shoulders)
Reverse Close Grip Front Chin (Lower Lats)
Bent-Over Two-Arm Dumbbell Triceps Extensions (Triceps)
Flat Bench Leg Pull-in (Lower Abdominals)

Off Season Weight Training

Flat-Footed Wide-Grip Barbell Squat (Thighs & Buttocks)
Thigh Extension on Leg Extension Machine (Lower Thighs)
Thigh Biceps Curl on Leg Extension Machine (Hamstrings)
Seated Two-Arm Low Lat Pull-In (Lower Lats & Upper Back)
Medium-Grip Barbell Bench Press (Outer Pectorals)
Medium-Grip Barbell Upright Row (Front Deltoids & Trapezius)
Straight-Arm Dumbbell Pullover (Pectorals & Ribcage)
Lying Supine 2-Arm Dumbbell Triceps Curl (Outer Triceps)
Standing Dumbbell Curl (Biceps)
Lying Side Leg Raise (Hips & Obliques)
Lying Leg Crossovers (Hips & Obliques)
Dip Stand Leg Raise (Lower Abdominals)