This week is the first week of my ski fitness class and I am really excited about the groups I have. Everybody is really motivated and excited to get strong. The first week we are going to just work on agility and balance which are so important with skiing and snowboarding so that you can be quick on your feet and also be able to feel more balanced on your skis or snowboard. A lot of the balance exercises definitely can transition onto your skis or snowboard which is great. I love doing a lot of single leg exercises with balance and also using the Bosu ball. For agility I love doing a lot of heart rate control and also the ladder I believe is a great agility workout, you really have to work on the fast twitch muscles and keeping your feet moving. This is a 6 week progressive course and it will continue to get harder as the athletes get stronger! Each week we will focus on something specific. This is an example of a workout similar to what the groups did this week.
Warm-up
ladder Group A
Group B high knees, inchworm, shuffle, grapevine, donkey, bounds, alligator push-ups. 2xs
Workout
1. TBSquats- 20 sec go, 10 sec hold do 6 times, 1 min rest then go again. 2 rounds
2. 45 sec hop each leg.
3. Bounds 1 minute.
do this 3 times.
Stations: 1 min 30 sec
1. Bosu Ball straddle and jump
2. High knees
3. Swings
4. Dot drill
5. Single leg touch
6. Burpees
7. jump lunges
8. Dumbell Crawl
9. Single leg squat
Abs
1. Bosu balance
2. ankles to bar
3. Ghd situp
4. side crunch
5. v-sit
6. elevated plank
7. side plank
8. Med ball side to side
9. Flutter kicks
No comments:
Post a Comment