Fitness for Ski Instructor Training: Long and Strong 15

Welcome back to Fitness for Ski Instructor Training long and strong. Session 15 is going to make your legs burn and it will be vital to do a really good cool down and stretch.

Warm Up

Limber 11

Row 500m

Main Resistance Training


Front Squat 

  • Set 1 – 3 reps @ 70%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – 1 rep @ 95+%
    Rest 2-3 minutes between sets.

Alternating Reverse lunge – Every 2 minutes for 10 Minutes (5 sets) perform 10 steps

Glute Ham Raise – Perform 3 sets of 6 – 8 reps

Push ups – Perform 3 sets of 20 – 40 unbroken reps. (make them perfect, if you need to scale them do)

Core Work

Evil Wheels – Perform 4 sets of 12

Cool Down

Full body stretch and foam roll.

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