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.