Fitness for Ski Instructor Training: Long and Strong 3

Its leg day again. Don’t skip this! Todays fitness session is going to hurt but embrace the suck and don’t give in. If you are training for your BASI level 3, BASI level 4 or Eurotest the strength we develop now is going to help you manipulate both ski and boot.

Once you are started it will be fun, we promise.

Warm Up

Agile 8

Row 500m

Main Resistance Training

Front Squat – Perform 5 sets of 5 – 7 reps. 
Rest as needed
(Sets listed are work sets. You may want to perform 3 or 4 warm up sets)

Bulgarian Split Squat & Strict overhead L seated press.

Bulgarian Split Squat – Perform 4 sets of 8 reps each leg at a tempo of 3,0,1,1. Hold dumbbell of Kettle bells in each hand. Rest 90 seconds after each set before overhead press

Strict overhead L seated press – Perform 4 sets of 8 reps at a tempo of 3,0,1,1. Rest 90 seconds after each set before next set of Bulgarian split squat.

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

Core Work

Evil Wheels – Perform 4 sets of 12

Cool down

Full body foam roll and stretch.