Physiotherapist and cross-country skiing coach, Henrik Pay, has made a customed exercise program for cross-country skiers

The videos can also be viewed on Team Pay’s website

Standing Shoulder Extension

Straps at desired height. Lean forward with straight arms as far as possible by flexing shoulders. Press hands into straps to return to starting position

Triceps Press

Straps at desired height. Lean forward as far as possible by flexing shoulders. Then flex elbows. Press hands into straps to return to starting position

Side-Lying Hip Abduction

Lie on side with wide sling. Support the upper body on your forearm. Tighten your abdominals and lift your hip until your body is straight. Lift upper leg. Avoid flexing your hip. Return to the starting position. The exercise can also be performed on a straight arm

Supine Knee Flexion


Lie on your back with your heels in the wide/narrow sling, or one heel in each strap. Tighten your abdominals and lift your hips into a straight body position by pressing your heels down. Pull your heels toward your buttocks without dropping your hips. Return to starting position. Exercise can be done with one foot and by pulling one heel towards your buttocks

Supine Pull-Ups

Lie under Redcord Trainer/Mini/AXIS with knees flexed and arms straight. Lift body by flexing elbows. Progression: Lift with straight body. Variation: Only lift upper body