Chamonix Mountain Fit At-Home Strength Program

A progressive, video-based, self-guided strength program from Uphill Athlete.

• 7 distinct workouts in total.
• Chamonix Mountain Fit is continually evolving and growing! New workouts added annually.
• Physical Therapist/Coach Led.
• Extensive cues for correct form are provided throughout.
• Perfect for any foot-born mountain athlete from skiers to climbers to runners.
• Designed to be done twice a week.
• Guidance is given for when you should progress to the next level of difficulty.
• Each video-workout is 25-65 minutes in duration.
• No special equipment required for levels 0-3. Some weights required for level 4.

Access is granted immediately, within your Uphill Athlete Account, upon purchase.

Confirmation and log-in information is also sent to you immediately after purchase to the email address you provide at check-out.

Chamonix Mountain Fit

Exercise list by level

Level 0:

One legged Squats
Climb exercise
Greyhounds
Plank

Level 1 lite:
Squats
Reverse lunge
Hip openers
Hip flexor exercise
Hamstring exercise
Dynamic cobra stretch
Fundamentals of movement: the core and trunk control
Leg lifts
Arm lifts
Bridge
Ankle prevention work for sprains

Level 2 lite:
Squats
Hip openers
Lunge
Glute stretch
Steamboats
Dynamic plank
Downward dog
Fundamentals of movement- pilates based exercises
Bridge with leg and arm pulses
Side plank with rotation
Heel and toe touch (45 degree angle)
Hop – balance exercise
Leg swings

Level 3 lite:
Squats
Lunge
Hip openers
Glute stretch
Steamboats
Dynamic plank
Downward dog
Arm raises from triangle position
Leg swings
Fundamental core/trunk stability
Leg lifts/crossover
Foot rotations
Glute/core lift
Side plank rotation
Toe touch
Knee to elbow plank rotation
Knee rotation plank
Squat rotation
Balance exercise: one legged hop
Hip openers
Hip openers with core rotation
T balance with rotation

Level 1:
Jog and knee raises
Leg swings
Leg swings with crossover
Hip openers
Glute stretch
Steamboats
Plank with toe touch
Squat with leg raise
Squat with heel touch
Lunges
Lunges with arm reach
Glute mead exercise with knee raises
Leg raises with pulses
Arm raises
Plank
Side plank rotations
Hip raises
Deep squats
Hip openers with rotation
Rotator cuff exercises
Lunge with open arm rotation
Glute stretch
Downward dog
Leg crossover glut stretch
Breathing exercise

Level 2:
Knee raises
Jog in place
Fast feet
Leg swings
Glute stretch
Steamboats
Dynamic downward dogs
Leg raises
skiers lunge
Jumps
Speed skater
Jump squats
Squats with arm reach
Squats with knee touch
Knee raise progression
Downward dog
T Position
Bridge drops
Scissor kicks
Obliques exercise
Leg lifts
Plank
Side plank with rotation
Circuits
Jump squats
Stirring exercise
Hip raises
Side shuffle
Russian twists
Side lunge
Leg dip
Arm touch with crossover
Elbow touch
Mountain pose with side stretch
Leg swings with toe touch
Glute stretch
Lunge rotations
Hip rotations
Long line stretch

Level 3:
Jogs in place
High knees
Fast feet
Leg swings
Toe touches
Glute stretch
High leg lift with squat
Jump squats
Drop knee lunges
Side plank with leg pulses
Side plank with hip openers
Downward dog
Glute max exercises – hip raises
Dynamic pushup
Side plank rotations
circuit: split jumps, steering
Bar Squats
Leg slides
One legged squat
Hops
Hip openers with rotation
Arm thrust with kettlebell or water bottle
Leg swings
Crossovers

Level 4:
Jog in place
High knees with high speed
High knees with high speed (increase)
Fast feet
Side to side hop
Diagonal hop
Toe touches
Leg swings
Glute stretch
Steamboats
Dynamic downward dog
Leg lift
Jump squat with kick
Pistols
Romanian deadlifts
Resistance band pull with lunge
Two foot jump (180 degree landing)
Single leg rotations
Monster walk with resistance band
Side plank with leg pulses
Brazilian touch
Barn doors
Downward dog
Hip raises with kettlebell
Greyhound sequence
Clock face leg raises
Mountain climbers
Brazilians
Star rotation
Side plank- Knee to elbow touch
Circuit: split jump squat, speed skater
(He reduced the recovery times)
Heel sliders with kettlebell raise
Russian twists with kettlebell
Side lunch with slider
Back lunge with slider
Single leg dip with kettlebell
Hops
Halos with kettlebell
Axe chops with kettlebell
Hip openers
Compass point with crossover
Leg swings
Warm down stretches
Breathing re-set