Fitness for Ski Instructor Training: Session 7
Welcome to session 7. Hopefully by now you are starting to feel more at home with the language and terminology we are using and it is all starting to feel more natural. If you have fallen behind or just fancy starting a fresh, all of the workout are archived under Fitness for Ski Instructor Training.
Todays session is back looking at upper body strength. We will be repeating some exercises from session 3 but have added in a few new movements to continually test your motor skills. If for any reason you are unable to complete the new movements please substitute in the movements from session 3.
Aim of session: Upper body strength
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
Dive Bomber Press ups – Perform 2 sets of 10 reps, rest 60 seconds between sets.
Side to Side Press up – Perform 2 sets of 10 reps, rest 60 seconds between sets
Close grip Bench Press – Perform 4 sets of 8 reps, rest 60 seconds between sets.
Dumbbell Rolling Tricep extension – Perform 5 sets of 8 reps, rest 60 seconds between sets.
Pull ups – Perform 5 sets of 8 reps, rest 60 seconds between sets.
Cuban Press – Perform 3 sets of 6 reps, rest 60 seconds between sets.
Lying Dumbbell Shoulder Ext.Rotation – 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
