Ski/Snowboard week 4

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

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