The fifth and final week of our first mini cycle in our fitness for ski instructor training is here. We hope you have enjoyed the first 4 weeks and will continue to join us for more training as the summer continues.

Today we are back looking at lower body workouts. As with the last week we are using slightly heavier weights than our previous sessions so please make sure you warm up properly and ensure you maintain good form. Good form is more important than weight.

Aim of Session: Lower Body Strength

Warm Up

Ton Up

Agile 8

Main Resistance Training

Front Squat – Work up to a 3rm. Try and perform around 6 working sets but do not go straight into these, see rough guide below. Rest 120 to 180 seconds between sets.

Set 1 @ 50% 3rm – 5 reps

Set 2 @ 60% 3rm – 5 reps

Set 3 @ 70% 3rm – 3 reps

Set 4 – Set 9 @ 75%,80%,85%,90%,95%,100% of 3rm.

Glute Ham Raise – Perform 5 sets of 5 reps, rest 60 seconds between sets.

Single leg Glute Bridge – Perform 3 sets of 15 reps each leg, rest 60 seconds between sets.

Turkish Get ups – Perform 3 sets of 12 reps each side, rest 90 seconds between sets.

Finisher – 11’s. (sounds easy right?)

We are going to be doing two exercises back to back. We are going to start with 9 reps of exercise 1 followed by two reps of exercise 2. Then round 2 will be 8 reps exercise 1, 3 reps exercise 2 and so on till we teach 2 reps of exercise 1 and 9 reps of exercise 2.

So it will go; 9+2, 8+3, 7+4, 6+5, 5+6, 4+7, 3+8, 2+9.

Exercise 1 – Burpulls

Exercise 2 – Box Jumps

Cool Down

3 mile recovery run – Try and maintain a slow but consistent pace, your legs will be knackered the aim here is not to run fast.

Full body stretch and ROM drills.