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.
