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