Fitness for Ski Instructor Training: Session 15
Welcome to session 15 of our Fitness for Ski Instructor Training blogs. Today we are back looking at upper body movements. We are going to start with a few push up variations that are designed to test your core strength, mobility and coordination before moving on to a few more classic movements.
So without any further delay lets get going.
Warm Up
5 Minutes of body weight exercises
Warrior Yoga Should mobility drill – If you do not have access to a piece of PVC pipe just unscrew the handle from your mop or broom.
Main Resistance Training
Leg Kick Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.
Scorpion Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.
Dumbbell Floor Press – Perform 3 sets of 8 reps, rest 90 seconds between sets.
Renegade Row – Perform 3 sets of 6 reps per arm, rest 90 seconds between sets.
Thruster – Perform 3 sets of 10 reps, rest 90 seconds between set
Dumbbell Lateral Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.
Dumbbell Front Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.
Core Stability
Barbell Ab Twist – Perform 3 sets of 8 reps each side, rest 60 seconds between sets.
Toes to bar – Perform 3 sets of 10 reps, rest 90 seconds between sets.
Bench hip lift – Perform 3 sets of 10 reps, rest 90 seconds between sets.
Cool down
10 minutes of LISS (low intensity steady state) work – This an be running, rowing, swimming or spinning. Try and keep heart rate between 120 and 140 bpm.
ROM drills