Ski/Snowboard Week 2

This week we progressed the leg blasters from 4 mini leg blasters to 6 mini leg blasters. We continued to focus on balancing and stabilizing the body through strength and endurance. I had the athletes do a timed work capacity to measure their core strength, upper body, agility and endurance. They will retest at the end of the 6 weeks to see how much they improve in those areas. Everyone pushed themselves out of their comfort zone and times ranged from 12 minutes to 26 minutes. It will be interesting to see how everyone improves.

Day 3

Brendan working through Kbell cleans!

wu
5 min
Sandbag get-up/ 10 to 1 swings, pushups, sit-ups

6 rounds mini leg blasters

10x squats
10x alternating lunges
10x jump lunges
5x squat jumps
30 sec rest

8 rounds for time

20x hippity hops
6x push-ups
3x ea sbag get-up
8x wtd sit-up

3 rounds

20/20 low back
20/20 low back lunge
20x ea hamstring

Jamie perfecting his front squats

Day 4

wu
100 step-ups/barbell complex

6 rounds

4x front squat
6x squat jump
pigeon

6 rounds

8x kbell clean
10x bounds
10x sit-ups

6 rounds

10xea rows
6x alligator push-up
3x shoulder dislocate


Jane Fonda 30 sec

SKI-SNBRD FITNESS WEEK 1 DAY 1 & 2 WORKOUTS

Step-ups and Ladder drills

The first week of ski/snowboard fitness is complete! Day 1 was a combination between work capacity and leg blasters. I started everyone with a tough work capacity with 8 stations of 1 minute intervals involving core, agility and endurance. This is a great starting point for everyone to measure their beginning fitness entering the class. The second half we focused on the eccentric and concentric loading of the legs through the leg blaster. This exercise will progress over the next 6 weeks starting with 4 mini leg blasters and progressing to 6 full leg blasters by the end. Day 2 I worked on a combination of power through the box jump and strengthening the upper body and hamstrings. The upper body sometimes tends to get neglected when training for skiing, but it is very important for injury prevention.

DAY 1

W.U.
floor ladder 5min
step ups 5min

1) 8 stations / 2 Rounds
1 min each
dot drill
sled push
ball slam
lateral box
jump rope
bosu burpee
dumb bell crawl
kb swings
plank
2 min rest

2) 4 ROUNDS
mini leg blaster
10x air squats
10x alternating lunges
10x jump lunges
5x squat jumps
15 sec rest

3) 4 ROUNDS
20x deadbug
45 sec plank
10x russian twist
20x opp arm/leg

stretch

DAY 2

W.U.
10 to 1 sit-ups squats push-ups

6 ROUNDS
4x each single leg deadlift with kb
6x box jump
quad stretch

6 ROUNDS
4x Mr. Spec
6x burpee no push-up
shoulder dislocate

6 ROUNDS
3x pull-ups
3x kb press
4x clapping push-up
straddle stretch

Jane Fonda 30 sec each movement