This exercise complex develops strength and balance in the posterior chain (glutes, low-back, hamstrings). Development and strengthening of the posterior chain, particularly the hamstrings, is very important for preventing ACL injuries, a common injury among freeskiers.

This week's exercise, weighted dumbell jumps, helps strengthen your legs and build your explosivity.

This exercise develops the musculature of the upper body, shoulders, low back, and core. While upper body strength is an important part of overall fitness and body balance, what makes this exercise great is the development of whole-body stability and core strength.

This week's move is weighted push-ups, which build core and upper body strength. Jen says they make her feel "ready for anything that's thrown at me."

This exercise develops single-leg strength, balance, and mobility in the hips. Single-leg strength is animportant element of greeskiing, and the additional stress of inline balance while strength training is a unique combination in one exercise.

This week, Jen shows us how to do crossover lunges, which help build stability and protect your knees.

This exercise develops explosive power with an element of dynamic balance and body control. The lateral movement requires hip and core strength combined with a traditional jumping motion, where the athlete must maintain body control and equal balance of the feet.

US Freeskiing athlete Jen Hudak takes us through six exercises she does to get fit for skiing. Step two: Lateral box jumps.

This exercise develops core function, strength, and control in a manner similar to various tricks with Freeskiing. Very similar to a mute grab while hanging from a pull-up bar, the exercise requires contraction of the core for stability, combined with hip flexion and a vertical body position to bring the legs up to the upper body, which contrasts from many supine/ground core exercises.

US Freeskiing athlete Jen Hudak takes us through the first of six exercises she does to get fit for skiing. Step one: three-way leg raises.