This is it the end, the final session we are writing to be used for the next 3 fridays. Then that is it. The time has come to finish preparing off snow and start skiing. Our fitness for ski instructor training programmes will continue on a weekly basis but we will be focussing on staying injury free and managing recovery rather than getting fit. Have an awesome season.

The Warm up

Joe Defranco’s Limber 11.

Main Resistance Training

Box Jumps – Perform 5 – 8 sets of 2 – 5 reps

Front Squats – Perform 5 sets of 2 reps with 60% of your 1rm

Back Squat – Perform 1 set of as many reps as possible with your body weight on the bar

Romanian Deadlift – Perform 3 – 4 sets of 6 reps

Core Work

Forward/Backward, Stop and go Farmers walks – Perform 3 – 4 sets

Hold a heavy dumbell or kettle bell in each hand. One rep equals walking forward 10 yards, stopping then walking backwards 10 yards. Perform 3 – 5 reps each set.

Cool down

A thorough stretch and full body foam roll.