Wall sits are good for hamstrings and quads

A wall sit is an isometric exercise.  Doing a wall sit only takes a few minutes, but when done consistently there are benefits for hamstrings and quads.  The best approach is to do a wall sit during pre-season for a minute every day, or a couple wall sits every few days.  How long you can hold a wall sit will make it clearer whether or not you need to work on strengthening the muscles that are involved.  Strong hamstrings help to support knees.

Depending on where and when I do a wall sit, sometimes it's easier to slide all the way to the floor when done instead of trying to stand back up.  I prefer to do wall sits where I can reach something for support when standing up.

The last couple of links include video clips.

Muscles Used During Wall Sits
https://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html
A text explanation of how wall sits help hamstrings, quads, and potentially adductors, all at the same time

Introduction on how to do wall sits
https://www.wikihow.com/Do-Wall-Sits

Wall Sit Benefits
https://theworkoutdigest.com/wall-sit-benefits/

Hamstring workouts at home

The hamstrings are important when it comes to supporting knees.  Strengthening hamstrings does not require any equipment.  You can do useful exercises with just a mat.  The exercises in the first video take about 8 minutes to finish, assuming you can do them all without any rest in between.  The second video sequence takes about the same amount of time, but includes a slightly different set of exercises.  The third video has six exercises (5 min for demonstrations) and includes a few exercises I did as part of knee rehab physical therapy.  Although all the videos include double and single-leg bridges, they are done differently.  The first are done on the floor, the second uses a chest of drawers (instead of a wall or chair), the third is the hardest.  I sometimes do bridges using a stability ball, which adds a little bit of core work.

Hamstring curl progression on stability ball

The first hamstring curl with a stability ball that I did was shortly after completing knee rehab.  My personal trainer knew I was ready for more and that I had a stability ball at home already.  This video goes thru a progression from 2-legged to single.

Hand placement can be used to change difficulty starting with the hands out to the side, then going to elbows only bracing, finally arms up for the hardest.

Stability Ball Hamstring Curl Progression:

1. (Easiest). 2 Legged
2. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); no alternating
3. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); alternating
4. (Hardest). Single Leg

Focus on eccentric exercise to build leg strength for skiing

Regardless of how you exercise, it helps to understand what "eccentric" means when it comes to muscle movement.  The opposite type is "concentric."  Doing squats or lunges is not as effective if you don't know which direction is an eccentric exercise.

Here is what I found in a Backcounty.com article:

"Think of concentric strength as “positive” strength. This is the strength you use to stand up from the bottom of a squat, or hike up a steep hill. Eccentric strength is “negative” strength. You use eccentric strength to lower yourself into the bottom of the squat, and hike down a steep hill. Eccentric strength absorbs force.

My observation at the fitness center is that some people tend to think that going faster is better when they are using fitness machines.  Meaning to the point that they ignore the speed warning provided by the machine.  They also tend to do relatively heavy weight that they cannot handle slowly.  For ski conditioning, a weight that can be handled slowly for 10-15 reps is more helpful in the long run.

FreeMotion machines for strength training

When I changed fitness centers a couple years ago, a bonus was that the new one has FreeMotion machines.  Although the main reason for the change is that the new one is only a mile from my house.  It was completed a year after I first started looking for a place to work out that had machines and fitness classes.

I haven't used the FreeMotion machines that often yet, but like the concept.  Appreciate being able to do variations even on the machines that are focused on one muscle group.  Also like being able to do single leg/arm exercises easily.  Some exercises are much more similar to TRX versions than what's available on traditional strength training machines.  The advantage over the TRX is the ability to move beyond body weight when ready.

Using FreeMotion for back muscles

FreeMotion Squat - a training video for personal trainers

Overview of the FreeMotion concept - a marketing video

Progressive approach to pistol squats

The pistol squat is a single leg exercise that builds leg strength and improves ankle flexibility, which is helpful once someone is past the beginner stage on skis.  This is one of those exercises where it's important to do a progression to build up to the final version.  Below are several progression ideas.

1-min Introduction to Pistol Squat Progression

Progression in a fitness center

Working from the bottom up is another approach that may be good for people who need to work on ankle and hip flexibility.  Click on the link for a detailed explanation and videos.

Pistol Squat Tutorial

The following progression for a modified pistol squat is based on working next to a counter top.

• With a hand on the counter top, go 1/4 of the way down on one leg and hold for 10 seconds.  Use the arm and both legs to return to standing.  As you get stronger, go down lower and hold. 
• Next work on eccentric muscle.  Go as slow as you can to the end of your range and hold.  Stand up using the arm and both legs.
• After mastering a slow descent and the hold, use the bent leg to power up to a standing position.  Use the arm as needed.
• The last step for the modified pistol squat is to take the hand off the counter top.

The TRX can be useful for developing proper form for pistol squats.  In general, the extra support from the TRX makes it easier to do deeper squats of any kind.

Basic exercises while wearing a weighted vest

Using a weighted vest for improving bone health does not require doing exercises.  It can help even when only worn during daily living.  However, wearing one while exercising enhances the impact.  Note that the lunges in the video are also great for ski conditioning.  So are the jumps for those who have knees that are ready for that much exercise.

Procrastinators Fitness Guide: 5 exercises to start ski conditioning

Fall colors are past peak in the high country of the NY Adirondacks.  There is snow in the high mountains of the Rockies.  Snow guns are running in Colorado, Vermont, and elsewhere.  Are you feeling ready for ski season?  There is still time to get into better shape.  But how to start?

The SkiNet Procrastinators Fitness Guide (link below) covers 5 exercises that can be done at home or in the gym.  Includes lunges, calf raises, hamstring lift.  Doing all the exercises could be a bit intense for someone who hasn't done any ski conditioning before.  In that case, take a look any way and decide on a few goals to work towards.

Procrastinator's Fitness Guide

The objective is to do some deliberate ski conditioning three times a week for 6-12 weeks.  Remember that ski conditioning is not just a matter of strength.  Improving balance and flexibility can make skiing easier and more fun.

Are you ready for ski season? Consider a fitness self-evaluation

Have you wondered how fit you are?  Would you like a clear sense of your weak areas?  How about a way to work to strengthen a weak area?  Here are a couple ways to do a self-evaluation of where you stand.  A couple months before your ski season starts is the best time to check out your status.  But it's never too late to check.

This fitness test is generic full body strength test.  It is a straight forward test based on six exercises.  A goal is given for each exercise, together with suggestions if the number of repetitions for the goal is too hard or too easy.  I can do a lot better on all of the exercises after 2.5 years of working out much more consistently all year round.  Could do most of them without too much extra effort after the first year.

Five of the exercises can be done at home if you own a stability ball (Swiss ball).

1. Single leg squat
2. Pushup
3. Side plank
4. Inverted row - requires a low bar
5. Single leg hip raise with back on stability ball
6. Stability ball plank

http://www.womenshealthmag.com/fitness/ultimate-fitness-test

Of course, the question you are really wondering about is whether or not you are ready for ski season?  Check out the self evaluation designed by Bumps for Boomers.  Bumps for Boomers is based in Aspen, CO.  Their focus is on skiers over 50 who want to keep skiing for another 20, 30 years or more.  You can check out how ready your legs, arms, and core are for common movements on the ski hill.  Takes about 20 minutes.  The emphasis is on areas related to common ski injuries, such as a knee or shoulder due to a fall.