Another week has flown by. Fitness for ski instructor training session 16 is simple but it is going to be as much of a mental battle as it is a physical one. Keep moving and do not give up. Prove to yourself you can do this and everything else will be easy.
Take time on your warm up today and really work into those tight areas while doing your ROM drills.
Lets get going.
Full body foam roll & ROM drills followed by
4 Rounds of
- 12m Alligator Crawl
- 20 air squats
- 10 Push ups
- 3 Pull ups
Main Resistance Training
Split Squat EQI (eccentric quasi-isometric) – 3 sets of a 45sec hold per leg, Rest 60 seconds between sets.
Push Up EQI – 3 sets of a 45 second hold, rest 60 seconds between sets.
Pull up EQI – 3 sets of a 30 second hold, rest 60 seconds between sets.
That is the end of the easy bit!
The hard part!
The following 3 exercises are to be completed as a circuit. The aim is to complete the circuit as fast as possible. You will complete 10 rounds of the circuit in total.
In the first round you will complete 10 reps of each exercise, in the second round 9 reps of 3 each exercise in the 3rd rounds 8 reps of each exercise and so on. 10,9,8,7,6,5,4,3,2,1.
The exercises and the technique
Man Makers – Guys try and use 15kg dumbbell, Ladies try with an 8kg dumbbell.
Toes to Bar
A thorough full body stretch followed by a foam roll. If you are feeling brave jump in an ice bath too!
Have an awesome weekend!