The Basics
Best for: Complete beginners or returning after a break
A 6-week foundation in the movement patterns every woman over 40 should own.
Learn more →Intermediate
Take the Slope
Eight weeks to your strongest ski season yet.
About this program
Take the Slope is an eight-week pre-season strength program built specifically for skiers. Whether you live for steep downhill turns or quiet Nordic miles, it targets the muscles and movements that translate directly to confidence and endurance on the snow.
Two workouts a week, thirty minutes each, structured to peak you right at the start of the season. By week eight you have the quad endurance to ski top-to-bottom without your legs giving out, the lateral stability to hold an edge, and the deep-hip power to absorb whatever the mountain throws at you.
This is for you if…
- Downhill skiers who want stronger legs by opening day
- Nordic skiers building skate and classic-specific power
- Backcountry and ski-touring athletes who need uphill capacity
- Skiers returning to the sport after time off and wanting to reduce injury risk
What you'll build
Quad and glute endurance
The kind that lets you ski your last run as well as your first, with no late-season knee pain and no shaky legs.
Lateral stability and edge control
Single-leg and frontal-plane work so your knees stay quiet through every turn.
Reduced injury risk
Stronger hamstrings, deeper hip range, and a more resilient posterior chain — the trifecta most ski injuries find when it's missing.
How it's structured
- Two strength sessions per week for eight weeks
- Programmed to peak at the start of your ski season
- Includes ski-specific movement patterns: skate-bound, lateral plyometric work, deep squat patterning
- Compatible with whatever skinning, biking, or rucking you're already doing
What you'll need
- Dumbbells or kettlebells (a range of weights)
- Resistance bands
- A sturdy step or box
- Optional: a slide board for skate-specific work
From Nikki and Kami
We've spent decades building the kind of pre-season durability that lets you ski hard and walk normally on Monday. This is the program we run ourselves every fall.
Other programs
Explore the rest of the library.
Forever Strong
Best for: Graduates of The Basics, or women with strength-training experience
An ongoing strength program that keeps progressing for as long as you do.
Learn more →Resilient Runner
Best for: Runners, walk-runners, hikers, and adventuring women
Extend your run span — the years you can keep running well as you age.
Learn more →Ready to start Take the Slope?
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Full access to Take the Slope and every other program. Cancel anytime.