Fitness for Ski Instructor Training: Long & Strong 11

Welcome to to our 11th session in our long and strong series of fitness for ski instructor training. Todays session repeats many of the exercises used last week and for a similar amount of reps. Your aim should be to use slightly heavier weights week on week, remember though form is always the most important thing.

Warm Up

Limber 11

Row 500m

Main Resistance Training

Front Squat – Perform 5 sets of 5 – 7 reps. 
Rest as needed. Try and improve on weights used last week
(Sets listed are work sets. You may want to perform 3 or 4 warm up sets)

Walking overhead lunge – Every 2 minutes for 10 Minutes (5 sets) perform 16 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