CMU Cross Country Ski Team: Upper Body & Core Strength Workouts

These sessions target upper body power and core endurance, helping athletes develop the strength needed for poling, climbing, and stabilizing on skis.

Upper Body & Core Strength Session

Warm-Up (10 minutes)

  • Arm Circles (small and big)
  • Walkouts
  • Shoulder Rotations (with resistance band)
  • Shoulder Rotation Pulses (with resistance band)
  • Child’s Pose (lean side to side)
  • Lateral Arm Swings
  • Clasp Hands Behind Back Stretch

Main Workout

  • Push-Ups: 3 x 25 – Chest, shoulders, and triceps
  • Pull-Ups (assisted or unassisted): 3 x 15 – Lats, biceps, forearms
  • Dumbbell Bench Press: 3 x 12–15 – Chest and shoulders
  • Standing Dumbbell Raise:
    • Front: 3 x 15 – Deltoids and posture
    • Lateral: 3 x 15 – Deltoids and posture
  • Military Press: 3 x 8–12 – Shoulders
  • Dumbbell Row (facing bench): 3 x 10–12 – Lats
  • French Press: 3 x 8–12 – Triceps and shoulders
  • Plank: 3 x 2 minutes – Core strength and stability

Upper Body & Core Strength – Session 2

Warm-Up (10 minutes)

  • Jump Rope – 2 minutes
  • Band Pull-Aparts – 2 x 15
  • Dynamic Arm Swings – 2 x 30s
  • Cat-Cow Stretch – 2 x 30s

Main Workout

  • Incline Push-Ups: 3 x 20 – Chest and shoulders
  • Assisted Pull-Ups or Lat Pulldown: 3 x 12 – Lats and biceps
  • Dumbbell Shoulder Press: 3 x 10 – Shoulders and triceps
  • Renegade Row with Push-Up: 3 x 10 each side – Core and back
  • Medicine Ball Slams: 3 x 20 – Full-body explosive core
  • Russian Twists with Dumbbell: 3 x 20 – Obliques and deep core
  • Forearm Side Plank (with leg raise optional): 3 x 30s each side

Upper Body & Core Strength – Session 3

Warm-Up (10 minutes)

  • Arm Circles (forward and backward): 2 x 15
  • Plank to Downward Dog: 10 reps
  • Banded Shoulder External Rotation: 2 x 15
  • Hip Bridge with Arm Reach: 10 per side

Main Workout

  • Diamond Push-Ups: 3 x 15 – Chest and triceps
  • Barbell Bent-Over Rows: 3 x 10 – Back and shoulders
  • Standing Barbell Overhead Press: 3 x 8 – Shoulder and triceps
  • Plank to Shoulder Taps: 3 x 20 taps – Core and shoulder stability
  • Toe Touch Crunches: 3 x 25 – Rectus abdominis
  • Stability Ball Rollouts: 3 x 15 – Core and shoulder control
  • Hollow Body Hold: 3 x 30s – Deep core strength