Eleven's Integrated Ski Wellness Program

Integrated Ski Wellness Program PRE-SEASON TRAINING PLAN

Pre-Season Training Plan Eleven isn’t just about creating the best ski experiences— we go further to ensure you feel strong, confident, and ready to ski and ride before you even arrive.

Ski your best this season with our expertly designed pre-season training guide. Boost your fitness with ski-specific exercises, prep your breathing for high-altitude activity, and prevent injury through targeted stretching.

DURATION: Four weeks

WEEK 1

Start Building

WEEK 2 Get Stronger WEEK 3 Push Your Hardest WEEK 4 Rest & Recover

WEEKLY TIME COMMITMENT: Approximately 40 minutes per session, 4x per week (or as your schedule allows) RECOMMENDED START: Four weeks before your trip, and/or the start of ski season

PRO TIPS Modify for injuries, pre-existing conditions, fitness level, and desired outcomes.

Prioritize consistency over intensity.

WEEK 1

Start Building Welcome to the first week of your wellness journey. This week is about starting a new routine, waking up the ski-specific muscles, and learning new exercises. Weights are optional. Just go at your own speed and make changes as you need to. Let’s keep it fun and easy; it’s all about feeling good.

Warm-Up

5 min

Squat with Rotation

Plank Walkout

Squat with Lateral Kick

Easy Mountain Climbers

Forward Lunges

Jumping Jacks

Lateral Lunges

High Knees

Reverse Lunges with Side Stretch

Strength Routine

25 min

Traditional Squats

Push-Ups

Forward Lunges

Burpees

Lateral Lunges (Alternating Sides)

Bench Dips

Curtsy Squats (Right)

Plank with Alternating Knee-to-Elbow

Curtsy Squats (Left)

Alternating Overhead to Sit-Up

Sumo Squats

Skaters

Stretch

15 min

Lying Figure-Four Stretch

Calf Stretch on a Step

Standing Quad Stretch

Cat-Cow

Standing Forward Fold

Breathwork

Warm-Up 5 MINUTES

WEEK 1 30 Seconds Each | 15 Seconds Rest | 1 Round

1

Squat with Rotation

6

Plank Walkout

2

Squat with Lateral Kick

7

Plank Rotation

3

Forward Lunges

8

Easy Mountain Climbers

4

Lateral Lunges

9

Jumping Jacks

5

Reverse Lunges with Side Stretch

10 High Knees

Strength Routine 25 MINUTES

WEEK 1

Do each exercise for 45 seconds, with a 15-second rest between each.

Repeat the whole sequence from start to finish for two rounds total.

1

Traditional Squats

7

Push-Ups

2

Forward Lunges

8

Burpees

3

Lateral Lunges (Alternating Sides)

9

Bench Dips

4

Curtsy Squats (Right)

with Alternating 10 Plank Knee-to-Elbow

5

Curtsy Squats (Left)

11 Alternating Overhead to Sit-Up

6

Sumo Squats

12 Skaters

Stretch

WEEK 1

10 MINUTES

90 Seconds Each | 1 Round

1

Lying Figure-Four Stretch

4

Calf Stretch on a Step

2

Standing Quad Stretch

5

Cat-Cow + Breathwork

3

Standing Forward Fold

Breathwork Exhale deeply as you round your back into Cat, inhale deeply as you arch your back into Cow.

Breathwork, the conscious awareness of your breath, is a practice that is thousands of years old, and while there are many variations, styles and names, all types of breathwork offer the chance for personal transformation through improved mental, emotional, physical, and spiritual well-being. Some of the benefits of consistent breathwork includes reduced stress and anxiety, increased energy levels, reduced pain, and enhanced physical capabilities.

WEEK 2

Get Stronger

This week is crafted to enhance the foundational strength you’ve built in the previous week. As always, the inclusion of weights is optional. If you choose to incorporate them, begin with lighter weights and progressively increase as you feel your strength growing. It’s crucial to move at your own pace and make modifications as necessary to ensure a personalized and effective experience.

Warm-Up

5 min

Squat with Rotation

Plank Walkout

Squat with Lateral Kick

Easy Mountain Climbers

Forward Lunges

Jumping Jacks

Lateral Lunges

High Knees

Reverse Lunges with Side Stretch

Strength Routine

25 min

Traditional Squats

High to Low Plank

Forward Lunges

Marching Bridge with Chest Press

Lateral Lunges (alternating sides)

Plank with Row

Curtsy Squats (right)

Russian Twist with Press

Curtsy Squats (left)

Mountain Climbers

Sumo Squat

Snowboarder Jumps

Stretch

10 min

Seated Piriformis Stretch

Seated Calf Stretch

Runner’s Stretch

Cat-Cow

Downward Dog

Breathwork

Warm-Up 5 MINUTES

WEEK 1 30 Seconds Each | 15 Seconds Rest | 1 Round

1

Squat with Rotation

6

Plank Walkout

2

Squat with Lateral Kick

7

Plank Rotation

3

Forward Lunges

8

Easy Mountain Climbers

4

Lateral Lunges

9

Jumping Jacks

5

Reverse Lunges with Side Stretch

10 High Knees

Strength Routine 25 MINUTES

WEEK 2

PART 1 | Strength Focused

Do each exercise below for 60 seconds, with a 20-second rest between each.

Complete two rounds.

PART 2 | Cardio Focused

Do each exercise below for 45 seconds, with a 15-second rest between each.

Complete two rounds.

1.1 Traditional Squats

2.1 High to Low Plank

1.2 Forward Lunges

2.2 Marching Bridge with Chest Press

1.3 Lateral Lunges (Alternating Sides)

2.3 Plank with Row (Alternating Sides)

1.4 Curtsy Squats (Right)

2.4 Russian Twist with Press

1.5 Curtsy Squats (Left)

2.5 Mountain Climbers

1.6 Sumo Squats

2.6 Snowboarder Jumps

Stretch

WEEK 2

10 MINUTES

90 Seconds Each | 1 Round

1

Seated Piriformis Stretch

4

Seated Calf Stretch

2

Runner’s Stretch

5

Cat-Cow

3

Downward Dog

Breathwork Box Breathing Repeat for 2 minutes

•

Sit in a relaxed position, and exhale all the air in your lungs out through your mouth.

•

Close your lips and use your nose to inhale slowly from your belly.

•

Count to four as you breathe in, filling the lungs.

•

Hold the air in your lungs while you silently count to four.

•

Slowly release the air through your mouth as you count to four.

WEEK 3

Push Your Hardest

Welcome to the pinnacle of our program . You’ve built a strong foundation and expanded upon it. This week marks the height of your efforts. Familiar exercises from previous weeks are revisited, allowing your body to acclimate to the program’s structure. Take advantage of this week to push your limits – consider increasing weights and/or repetitions to challenge yourself further. As always, moving at your own pace and adjusting as needed is imperative.

Warm-Up

5 min

Squat with Rotation

Plank Walkout

Squat with Lateral Kick

Easy Mountain Climbers

Forward Lunges

Jumping Jacks

Lateral Lunges

High Knees

Reverse Lunges with Side Stretch

Strength Routine

22 min

20 Traditional Squats

20 Push-Ups

20 Forward Lunges

20 Burpees

20 Lateral Lunges (alternating sides)

20 Bench Dips

20 Curtsy Squats (right)

20 Plank with Alternating Knee-to-Elbow (10 Each Side)

20 Curtsy Squats (left)

20 Alternating Overhead to Sit-Up (10 Each Side)

20 Sumo Squat

20 Skaters (10 Each Side)

Stretch

10 min

Standing Figure-Four Stretch

Seated Spinal Twist

Double Quad Walk Backs

Breathwork

Standing Gastrocnemius Stretch Standing Soleus Stretch

Warm-Up 5 MINUTES

WEEK 3 30 Seconds Each | 15 Seconds Rest | 2 Rounds

1

Squat with Rotation

6

Plank Walkout

2

Squat with Lateral Kick

7

Plank Rotation

3

Forward Lunges

8

Easy Mountain Climbers

4

Lateral Lunges

9

Jumping Jacks

5

Reverse Lunges with Side Stretch

10 High Knees

Strength Routine 22 MINUTES

WEEK 3

AMRAP - PART 1 & 2

Repeat Part 1 sequence as an AMRAP (as many rounds as possible) for 10 minutes.

Rest for two minutes. Then, repeat Part 2 as an AMRAP for 10 minutes.

1.1 20 Traditional Squats

2.1 20 Push Ups

1.2 20 Forward Lunges

2.2 20 Burpees

Lateral Lunges 1.3 20 (Alternating Sides)

2.3 20 Bench Dips

1.4 20 Curtsy Squats (Right)

Plank with Alternating 2.4 20 Knee-to-Elbow (10 Each Side)

1.5 20 Curtsy Squats (Left)

Alternating Overhead 2.5 20 to Sit-Up (10 each side)

1.6 20 Sumo Squats

2.6 20 Skaters (10 each side)

Stretch

WEEK 3

10 MINUTES

90 Seconds Each | 1 Round

1

Standing Figure-Four Stretch

4

Standing Soleus Stretch

2

Double Quad Walk Backs

5

Seated Spinal Twist

3

Standing Gastrocnemius Stretch

Breathwork Alternate-Nostril Breathing Repeat for 2 minutes, 7 days a week

•

Sit comfortably and rest your right hand on your knee.

•

Use your left thumb to gently close your left nostril.

•

Inhale slowly through the right nostril, then take your thumb off your left nostril and close the right nostril with your ring finger.

•

Hold your breath for a moment.

•

Exhale through the now-open left nostril.

•

Breathe in through the open left nostril, then hold your breath and take your ring finger off the right nostril and put your thumb back on the left nostril.

•

Breathe out the right nostril.

WEEK 4

Rest & Recover

Let’s now begin the taper as we approach your week of skiing; the aim is to ensure your legs are not fatigued. This phase is designed to prepare you optimally for the upcoming skiing week while maintaining comfort and strength. If you’ve been using weights, perform the exercises with a weight that provides challenge yet avoids causing soreness. At this point, you should feel at ease executing all exercises and experience a sense of strength. As always, move at your preferred pace and make any necessary modifications to suit your individual needs.

Warm-Up

5 min

Squat with Rotation

Plank Walkout

Squat with Lateral Kick

Easy Mountain Climbers

Forward Lunges

Jumping Jacks

Lateral Lunges

High Knees

Reverse Lunges with Side Stretch

Strength Routine

25 min

Traditional Squats

Push-Ups

Forward Lunges

Burpees

Lateral Lunges (Alternating Sides)

Bench Dips

Curtsy Squats (Right)

Plank with Alternating Knee-to-Elbow

Curtsy Squats (Left)

Alternating Overhead to Sit-Up

Sumo Squat

Skaters

Stretch Sun Salutations Breathwork

10 min

Warm-Up 5 MINUTES

WEEK 1 30 Seconds Each | 15 Seconds Rest | 2 Rounds

1

Squat with Rotation

6

Plank Walkout

2

Squat with Lateral Kick

7

Plank Rotation

3

Forward Lunges

8

Easy Mountain Climbers

4

Lateral Lunges

9

Jumping Jacks

5

Reverse Lunges with Side Stretch

10 High Knees

Strength Routine 25 MINUTES

WEEK 4

PART 1

Do each exercise below for 60 seconds, with a 20-second rest between each.

Repeat for one more round.

PART 2

Do each exercise below for 45 seconds, with a 15-second rest between each.

Repeat for one more round.

1.1 Traditional Squats

2.1 Push-Ups

1.2 Forward Lunges

2.2 Burpees

1.3 Lateral Lunges (Alternating Sides)

2.3 Bench Dips

1.4 Curtsy Squats (Right)

with Alternating 2.4 Plank Knee-to-Elbow

1.5 Curtsy Squats (Left)

2.5 Alternating Overhead to Sit-Up

1.6 Sumo Squats

2.6 Skaters

Stretch

WEEK 4

SUN SALUTATIONS

Repeat 3x, 5 days a week

1

2

3

4

5

6

7

8

9

10

11

12

Breathwork Alternate-Nostril Breathing

Repeat for 3 minutes, 7 days a week •

Sit comfortably and rest your right hand on your knee.

•

Use your left thumb to gently close your left nostril.

•

Inhale slowly through the right nostril, then take your thumb off your left nostril and close the right nostril with your ring finger.

•

Hold your breath for a moment.

•

Exhale through the now-open left nostril.

•

Breathe in through the open left nostril, then hold your breath and take your ring finger off the right nostril and put your thumb back on the left nostril.

•

Breathe out the right nostril.

•

Repeat this rhythm for three minutes.

Altitude Prep

Reduce caffeine and alcohol intake.

Add a daily electrolyte replacement powder.

Take 75 mg of Vitamin C per day.

Focus on eating proteindense, low-fat, complex carbohydrate-rich foods.

Deep Hydration Beyond water and electrolyte supplementation, incorporate these hydrating foods into your diet:

Oatmeal or overnight oats sprinkled with chia seeds Vegetable pastas, such as zucchini noodles (zoodles) Smoothies Veggies Soup and bone broth Frozen fruit (as a snack) Coconut water Non-caffeinated herbal tea Seltzer water Fresh fruit water, like: Watermelon Honeydew melon Pineapple Cantaloupe Peaches Strawberries Any citrus fruit

On-Property Wellness Offerings To maintain optimal performance and prevent fatigue and injury during your stay, get in touch with your Experience Team to learn about these Integrated Ski Wellness offerings.

POST-TRAVEL YOGA This expert-led yoga session incorporates Theragun pressure, stretching, breathwork, and nutrition to release builtup tension, promote altitude acclimation, restore blood circulation, and improve range of motion after a long travel day.

MORNING SKI STRETCH This daily stretch session is geared toward peak performance and injury prevention by waking up the quads and calves with gentle pre-ski drills, and lengthening the ligaments and tendons with special attention on the ACLs and hamstrings.

RECOVERY MASSAGE Blending the expertise of our therapists with an emphasis on ski-specific recovery, these deep tissue Swedish massages involve the most cutting-edge therapeutic approaches, like lymphatic drainage and CBD integration.

THERMAL HOT-COLD THERAPY These hot-to-cold immersion sessions use a series of modalities like hot stones, cold plunges, and saunas to stimulate the immune system’s recovery response, eliminate toxins, accelerate nutrient absorption, reduce fatigue, and improve mental well-being.

PRE-TRAVEL YOGA This class is designed to revitalize the body and calm the nervous system so you can take on your travel day with energy and a sense of ease. Stretch out tense areas, shake out lactic acid build-up, and loosen overused muscle groups with Theragun incorporation.

Before Starting This Program This program is voluntary. Before starting, please read the following and decide whether it is right for you: •

Physical exercise and participation in this program involve strenuous physical movement and carries the risk of injury whether physical or mental. It is your sole responsibility to determine if the program and its activities are appropriate for your level of ability and physical and mental condition, and that you do not exceed your limits.

•

These materials and the program are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Do not disregard, avoid, or delay obtaining medical or health related advice from your healthcare professional because of something you read or learned as part of this program.

•

ALWAYS CONSULT YOUR DOCTOR before beginning this or any other exercise program, especially if you have any injuries, pre-existing conditions, chronic or recurring conditions, or if you are pregnant, nursing, or elderly. This exercise program is not recommended if you experience chest pains or have uncontrolled blood pressure or other uncontrolled chronic diseases.

•

When participating in any exercise or physical activity program THERE IS A RISK AND POSSIBILITY OF PHYSICAL INJURY. Not all exercises are suitable for everyone. You should be in good physical condition and able to participate in the exercise.

•

If you are fit and well or have been given approval to take part in exercise by your doctor, you must still take responsibility for your health. Always stop activity and seek medical attention if a new health issue occurs, if an existing condition worsens, or if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort.

•

Take appropriate steps to ensure you are working in a safe environment, wearing appropriate attire, and following instructions correctly. Make sure to give yourself at least 3-6 feet of open space on every side and remove all objects off the floor that could present a hazard.

•

Always warm up before beginning any workout and never exercise beyond the level at which you feel comfortable. If the activity seems too rigorous, take a break. Move at a pace that feels comfortable for you

BY PARTICIPATING IN THIS PROGRAM OR PERFORMING ANY OF THE EXERCISES OR ACTIVITIES, YOU ACCEPT AND AGREE THAT ELEVEN IS NOT PROVIDING YOU WITH ANY MEDICAL OR HEALTHCARE ADVICE, AND YOU DO SO AT YOUR OWN RISK AND ASSUME ALL RISK OF INJURY TO YOURSELF WHICH MAY INCLUDE, WITHOUT LIMITATION, BRUISING, CUTS, GENERAL SORENESS, FRACTURED OR BROKEN BONES, CONCUSSIONS, HEART ATTACKS, AND MUSCULAR, LIGAMENT, SKELETAL, AND TENDON INJURIES. ELEVEN MAKES NO REPRESENTATION OR WARRANTY, WHETHER EXPRESS OR IMPLIED, WITH RESPECT TO THE SAFETY, USEFULNESS, OR THE RESULT OF THIS PROGRAM OR ANY ACTIVITIES. ELEVEN AND ITS AFFILIATES ARE NOT RESPONSIBLE OR LIABLE FOR ANY INJURY OR LOSS YOU MAY SUSTAIN BY PARTICIPATING IN THIS PROGRAM OR ENGAGING IN ANY OF THE ACTIVITIES.

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