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

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.