Welcome to the penultimate session of our first mini cycle of Fitness for Ski Instructor Training. The aim of todays session is to continue developing upper body strength in an effort to maintain a balanced physique and reduce the risk of injury. 

If at any point you find yourself struggling with a particular movement and are unable to perform it correctly then please substitute the equivalent movement from session 15.

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

Single Arm Medball Pushup – Perform 2 sets of 8 reps each arm, rest 60 seconds between sets.

Back clap 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.

Triangle Pull Up – Perform 2 sets of 8 reps, rest 90 seconds between sets.

Pike Pull ups – Perform 2 sets of 8 reps, rest 90 seconds between sets.

Renegade Row – Perform 3 sets of 6 reps per arm, rest 90 seconds between sets.

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