Fitness for Ski Instructor Training: The Final touches 3
Welcome again to another fitness for ski instructor training session. I am pleased to say that the days are getting shorter and colder and the mountains are getting whiter. Any one who is not a skier will think we are mad.
Today we are moving fast so warm up well.
Warm up
Ton Up
- 10 x Air squats
- 10 x Star Jumps
- 10 x Squat Thrusts
- 10 x Split Jumps
- 10 x Burpees
- 10 x T Stabilisation
- 10 x Plank get ups
- 10 x Mountain climbers
- 10 x Push ups
- 10 x Lunges (each leg)
Seal fit yoga Shoulder Mobility
Main Resistance Training
Plyometric Push Up – Perform 5 – 8 sets of 3 – 5 reps
Superset 1
A. Pull ups with added weight – Perform 4 – 5 sets of 3 – 5 reps
B. Lat Pull downs – Perforam 4 – 5 sets of 3- 5 reps
Bent over row – Perform 3 – 4 sets of 8-12 reps – Superset with exercise below.
ISO hold Y-W-T – Perform 3 -4 sets of 10-20 sec hold each position
Upper Body Challenge
Perform as many pull ups as possible in two minutes.
Cool Down
Perform a thorough full body stretch and foam roll.