Ski/Snowboard week 4

This week on Day 1 we focused on some strength mixed with some suicide sprints at the end to work on recovery. Day 2 we added some upper body and increased the leg blasters and continued with skier hops. This week I could tell a major difference in how the athletes were moving and how much stronger their core and recovery was. It has been a awesome coaching and helping so many different people and seeing them all get stronger in different ways not only physically, but mentally. I am learning a lot about different muscle imbalances and how so many people are so different. It has been really rewarding.

Day 1

warm-up 7 min step-ups/ 3 x Barbell Complex

4 rounds

5x front squat

30x jump rope

3 x ride it down

4 rounds

6x ea sandbag clean

10x squat jump

3x shoulder dislocate

10 rounds 1 every 45 sec

3x burpees

suicide sprint

2 rounds

20/20 side bridge

10x ea single arm crunch

20x back extension

20x russian twist

Day 2

warm-up 5 min turkish getups/5 min sandbag get-ups

6 rounds

20 sec push press

20 sec swing

6 mini leg blasters 30 sec rest

10 squats

10 alt lunges

10 jump lunges

5 jump squats

2 full leg blaster

20 squat

20 alt lunges

20 jump lunges

10 squat jumps

3 rounds

30 sec hop/30 sec hold/15 sec rest skier hops

3 rounds

30/30/15 hop over sandbag

2 rounds

45 sec jane fonda

Week 3 Day 2 leg blasters and skier hops!!

Today we did all body weight exercises and only used weights for turkish get-ups. It is pretty amazing how hard you can work the body with just simple body weight exercises. This was the toughest class yet and involved a lot of mental strength to get through all the sets. We did some skier hops mixed with touch jump touch and hippity hops. All three of these exercises are very leg intensive and involve sprinting through the exercises. We progressed the leg blasters also this week, graduating to our first full leg blasters. I am glad everyone has the weekend to recover!

Warm-up 20 Turkish get-ups each

6 rounds

20/20 sec plank to sit-up

2 rounds

mini leg blasters

10x squats

10x alternating lunges

10x jump lunges

5x squat jumps

4 rounds

full leg blaster

20x squats

20x alternating lunges

20x jump lunges

10x squat jumps

4 rounds

skier hops

30 sec hop/ 30 sec hold/ 15 sec rest

4 rounds

Touch Jump touch or Hippity Hops

30 sec/ 30 sec hold/ 15 sec rest

jane fonda 45 sec

Week 3 Day 1 Strength and Work Capacity

Today we focused on strength with a 10 minute work capacity at the end. We warmed up with a 10 to 1 to get the core and legs warm. I focused a little on blance with some single leg touch downs which I think are very important for working each leg independently of the other trying not to allow compensations. The class ended with an intense 10 minute work capacity.

Warm-up 10 to 1

Goblet squats, push-ups, squat jumps and sit-ups

4 rounds

4x Curtis Ps

30x Mt Climbers

straddle stretch

4 rounds

8x ea single leg touch down

6x box jump

10x sit-ups

4 rounds

10x tricep ext

20x belly blasters

upward dog

2 rounds

1 min sled drag

1 min Bosu squat jump

1 min jump rope

1 min pike

1min jingle jangles