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.