Alice's Training Plan

Wednesday 15 Apr

[Rest] Rest day. Recovery is key for your disc health and knee inflammation.

Thursday 16 Apr

[Strength] 20min postural strength. Focus on upper back and core for skiing endurance.

Friday 17 Apr

[Rest] Rest day. Hydrate and ensure knees feel calm before tomorrow's active session.

Saturday 18 Apr

[Strength] 20min low-impact walk or mobility. Focus on steady movement and posture.

Sunday 19 Apr

[Strength] 20min core stability. Bird-dog exercises to support your lower spine.

Monday 20 Apr

[Rest] Rest day. Apply ice to knees and keep movement light.

Tuesday 21 Apr

[Strength] 20min quad strength. Shallow squats while maintaining neutral spine.

Wednesday 22 Apr

[Strength] 20min glute medius activation. Side-lying clamshells and leg lifts.

Thursday 23 Apr

[Rest] Rest day. Gentle walk and focus on spinal decompression.

Friday 24 Apr

[Rest] Rest day. Focus on hydration and gentle hip mobility work.

Want to crush your own goals?

Coach Raye uses elite sports science and AI to build dynamic, bespoke training calendars that adapt to your life.