Workout of the Week
This workout is the second workout we did in Ski/Snowboard Fitness week 1 of our 8 week progressive program. This workout focuses on agility, work capacity and lower body and core. This starts with warming up the fast twitch muscles through some single leg work and foot movement.
We then move into the front squat which I believe is one of the best core/lower body strengthening exercises. This is one lift we will progress and focus on for the next 8 weeks. Paired with the front squat we have lateral Kettlebell swings. This is a great exercises to pair with front squat as it truly requires oblique and core activation to stabilize the spine as you move through a rotational swing prepping you for the next round of front squats.
The hang clean in the following effort is one of my favorite total body exercise in relation to skiing and snowboarding. It generates power and teaches you to use your entire body. Skiing/snowboarding is not just lower body sporst. This exercise can be done with kettlebells, dumbbells or a barbell.
The last effort is to build endurance and quickness for those non-stop runs. This will also help with injury prevention when you become tired after a long day of skiing/boarding. Lastly we end with some shoulder durability/stability exercises and isometric contraction of the low back. This will help alleviate that first day low back soreness of being bounced around on the mountain!
Warm Up: 4 rounds
square drill- agility work
30xea single leg jump rope
4x front squat
8x lateral swings
4x hang cleans
3 rounds .
30 sec sbag hop
20 sec tuck hold
30 sec thruster 20 sec tuck hold
30 sec shuffle 20 sec tuck hold
60 sec rest
20 sec low back complex
20 sec y and l (shoulder stability/durability exercises)