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"&amp;lt;p&amp;gt;Stand with feet hip-width apart and hold a &amp;lt;a href=&amp;quot;https://www.verywell.com/medicine-ball-exercises-1231106&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;med ball&amp;lt;/a&amp;gt; or &amp;lt;a href=&amp;quot;https://www.verywell.com/choosing-and-using-resistance-bands-1229709&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;dumbbell&amp;lt;/a&amp;gt;.\u00A0\u00A0 Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor.\u00A0 Press through the heels to press back up while sweeping the weight up and overhead.\u00A0 Keep the movement controlled and try not to use momentum.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;In pushup position (on knees or toes), perform one &amp;lt;a href=&amp;quot;https://www.verywell.com/the-push-up-exercise-3120574&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;pushup&amp;lt;/a&amp;gt;.\u00A0 As you come up, shift weight to your left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank.\u00A0 Lower the arm back to the floor for another pushup and then twist to the other side.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Prop your right shin on a ball (or step) behind you and bent front knee, slowly lowering into a lunge.\u00A0 Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in.\u00A0 Adjust the ball as needed to keep your knee behind your toe.\u00A0 Add dumbbells for more intensity, but these are optional. If you don&amp;amp;#39;t have a ball or step, you can perform these without one.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet hip-width apart holding weights in front of thighs.\u00A0 Keeping abs in and back straight, tip from the hips and lower the weight down (skimming the legs) as low as your flexibility allows.\u00A0 Squeeze to come up and then lower back down until torso is parallel to the floor, turn the hands so that they&amp;amp;#39;re parallel and pull the weights up in a row.\u00A0 Repeat, alternating &amp;lt;a href=&amp;quot;https://www.verywell.com/dumbbell-deadlift-exercises-for-hamstrings-1231318&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;deadlifts&amp;lt;/a&amp;gt; and rows for all reps.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet wide, toes out slightly, holding a weight at chest level.\u00A0 Lunge to the right, bending the right knee (keeping that knee behind the toe) and touching the weight to the floor while keeping the abs engaged, torso straight.\u00A0 Press back to start and &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-lunge-variations-modifications-and-mistakes-1231320&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;lunge&amp;lt;/a&amp;gt; to the left, touching the ball to the floor.\u00A0 Take your time and try not to use momentum. \u00A0 \u00A0 \u00A0\u00A0\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand in front of BOSU Balance Trainer or, if you don&amp;amp;#39;t have one, a step or low bench.\u00A0 Bend the knees and, keeping the body very low, jump onto the BOSU with both feet, landing in a squat with soft knees.\u00A0 Step down and repeat, moving as quickly as you can.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand on right leg taking the left leg straight out behind you, both leg and torso parallel the floor.\u00A0 Bring the right elbow up next to your torso while holding a weight and, maintaining your balance, extend the elbow until the arm is straight by contracting the triceps.\u00A0 Maintain this position for all kickbacks and then switch sides.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet together.\u00A0 Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically.\u00A0\u00A0\u00A0Land with soft knees and immediately jump laterally to the left. Repeat.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Prop ball against a wall with bands on either side.\u00A0 Prop the feet against the ball with bent knees and sit up tall, handles in both hands.\u00A0 Keeping torso straight and abs engaged, squeeze shoulder blades together as you bend the elbows, pulling them just behind the torso.\u00A0 Release and repeat, keeping legs active so that the ball doesn&amp;amp;#39;t move.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lie face down with the ball under your hips and lower torso.\u00A0 On toes or knees and with hands behind the head, lift chest off the ball, bringing your shoulders up until your body is in a straight line.\u00A0\u00A0 Lower &amp;amp;amp; repeat.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Place your arms on the ball, parallel to one another.\u00A0 Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball.\u00A0 Keeping form, slowly pull your body back using your arms and abdominals.\u00A0 Don&amp;amp;#39;t collapse as you roll forward!\u00A0&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/ski-conditioning-workout-1231452>