Fitness Program By Living Fit – Featured image by: Photo by Tiffany Bui:

What differentiates pre-season ski training from general physical preparedness programs?

Once you tighten your boots, and strap two planks to the bottom of your feet, the way your body experiences gravity and external forces become dramatically different than normal upright, biped human interactions. A skier must have enough aerobic capacity to enjoy their day on the slopes, with enough strength, speed, agility, and quickness to start, stop, turn, and blast through their downhill powdery (or groomed) playground.
To reduce the chance for accidents and injuries, each skier must master their legs, hips, torso, and arms enough to create tight
turns through moguls or laid out powdery carves, all while being able to foresee the upcoming terrain, in order to manipulate their bodies physical prowess to enhance their joy-filled chair lift conversations about their epic descents. This is done through actively controlling a greater range of motion in their knees, hips, spine, and shoulders, as well as aerobic development, strength development, and SAQ (speed, agility,
and quickness).
Strong, mobile, and durable legs, hips, torsos (core), and shoulders are crucial components of any pre- season skiing regimen. This program is designed in three phases to proper tackle the demands of the upcoming ski-season, and each phase will utilize the SAID (Specific Adaptations to Imposed Demands) principle as well as the Progressive Overload principle in all three phases of the program, this ensures that you actually improve your aerobic capacity, strength, and SAQ, and you also improve in your movement quality, intensity, and efficiency with each movement pattern/exercise.


Let’s jump into the first phase.

Weeks 1-5 – Aerobic Capacity and Active Range of Motion Development


Conditioning the aerobic capacity and durability of the legs, core, and upper body is an essential starting point, as this will allow for greater lengths of time devoted to strength development, as well as improved endurance come ski season. With
Each workout begins with a warm-up and mobility session that will remain the same throughout the pre-season training. The goal will be to complete three of these workouts in one week, and then there will be an increase in the amount of work you will do.

WARM-UP


To improve your active range of motion, you must actively engage at the ends of your range of motion. This is done best with open chain
mobility.

Open Chain Mobility Neck

Open Chain Mobility T-Spine

Open Chain Mobility Foot Ankle Knee

Open Chain Mobility Scapula

Open Chain Mobility Elbows

The best warm-up for this engagement is the Lunge Matrix with Arm Drivers

Open Chain Mobility Shoulders

Open Chain Mobility Hips

To warm-up your entire body, and prep the legs, glutes, hips, torso, and
shoulders for aerobic conditioning, strength, and SAQ, you should be training
your feet, ankles, knees, hips, spine, and shoulders in as much movement
variability as possible.

For more workout options visit here


AEROBIC CONDITIONING

AEROBIC CONDITIONING
For the conditioning, we will progressively overload a full body circuit with as much movement variability as possible. Movement variability will improve coordination and balance by improving proprioception (knowing where your body is in space and time). Performing these body weight exercises will improve
both endurance and proprioception at the same time. If you can perform this workout three times per week and then do some active recovery on the other days (like walking, hiking, jogging, cycling, or swimming), it will drastically improve your outcome.


You will perform one exercise with as much quality and intensity as possible for the requisite work time, and then take the requisite rest time before moving to the next exercise. Once you have completed all the exercises in the high intensity interval training circuit, you will begin the next round with the first
exercise, until you have completed the requisite number of rounds. (Scroll below for the table of each week with progressive overload by work time, and rounds).

Jumping Jacks

Lateral Shuffle Left Right

Line Rotations

Butt Kickers

Lateral Caraoca Left Right

Squat Jumps

Side Elbow Plank Right

Knee Drivers

Hinge Hops

Side Elbow Plank Left


COOL DOWN


COOL DOWN
A proper cool down will stimulate the recovery process, speeding up your recovery time. A cool down will also help with stretching the muscle and soft tissues involved in the exercises. Here are the cool down stretches and exercises for this workout:

World’s Greatest Stretch

Straddle Stretch

Spinal Rolls

Seated Kneeling Lat Stretch

Lying Supine Breathing

Standing Quad Stretch

Lying Glute Stretch

Photo by Flo Maderebner: https://www.pexels.com/photo/two-man-hiking-on-snow-mountain-869258/

Progressive Overload For Week 1 through Week 5


● Equipment Needed – Bodyweight
● Time To Complete – 30 minutes to 60 minutes
● Perform How Many Times Per Week – Three Times Per Week, with Active Rest Days In Between

Each Workout Day

ExerciseWeek 1 Week 2Week 3 Week 4Week 5
WARM-UP/
MOBILITY
Open Chain
Mobility – Neck
30 Seconds 40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility –
Scapula
30 Seconds40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility –
Shoulders
30 Seconds40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility – T-
Spine
30 Seconds40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility –
Elbows
30 Seconds40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility – Hips
30 Seconds40 seconds50 seconds60 seconds60 seconds
Open Chain
Mobility –
Foot, Ankle,
Knee
30 Seconds40 seconds50 seconds60 seconds60 seconds
Lunge Matrix
with Arm-
Drivers
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
HIIT Circuit3 Rounds3 Rounds3 Rounds4 Rounds5 Rounds
Jumping Jacks20 secs
work / 10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Butt Kickers20 secs
work / 10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Knee Drivers20 secs
work / 10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Lateral Shuffle
Left to Right
20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Lateral
Caraoca
20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Hinge Hops20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Line Rotations20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Squat Jumps 20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Side Elbow
Plank Left
20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
Side Elbow
Plank Right
20 secs
work/10
seconds rest
30 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
40 secs
work/10
seconds rest
COOL DOWN
World’s
Greatest
Stretch
60 seconds60 seconds60 seconds60 seconds60 seconds
Spinal Rolls60 seconds60 seconds60 seconds60 seconds60 seconds
Standing Quad
Stretch
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
Straddle
Stretch
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
Seated
Kneeling Lat
Stretch
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
Lying Glute60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
60 seconds Stretch
seconds each
side)
Lying Supine
Breathing
60 seconds60 seconds60 seconds60 seconds60 seconds

Weeks 6-10 – Strength Development and Active Range of
Motion Development

Living.fit

Developing strength is another crucial component for any skier getting ready to hit the slopes better than last winter. Once you have
established a good base of aerobic endurance, you are ready to layer on strength for all of the hard work your muscles will perform, hitting
moguls, launching off of the next kicker, or carving steep and deep into a fresh powder run.
For your pre-season strength sessions, we will focus on lower body, core, and some upper body strength 3 days per week. Because we are
only focusing on strength for 5 weeks, we will perform the same workout to ensure progress and progressive overload. The way our bodies
adapt is the specific adaptations to imposed demands (SAID principle), and although the workouts will be similar, we will utilize a weekly
progressive overload much like aerobic conditioning to ensure you get stronger each week and are strong enough to move into the
last phase, while also preserving aerobic capacity from the first phase.
Each workout begins with a warm-up and mobility session that will remain the same throughout the pre-season training. The goal
will be to complete three of these workouts in one week (SAID principle), and then there will be an increase in the amount of work you will do (progressive overload).


WARM-UP

To improve your active range of motion, you must actively engage at the ends of your range of motion. This is done best with open chain mobility.


To warm-up your entire body, and prep the legs, glutes, hips, torso, and shoulders for aerobic conditioning, strength, and SAQ, you should be training
your feet, ankles, knees, hips, spine, and shoulders in as much movement variability as possible.
The best warm-up for this engagement is the Lunge Matrix with Arm Drivers: https://youtu.be/BIoE0QDf4yo

STRENGTH DEVELOPMENT

For strength development, we will utilize the SAID principle and progressive
overload principle with another full body strength circuit, utilizing as much
movement variability as possible. Movement variability in strength training will continue to improve coordination and balance from the first phase by improving proprioception (knowing where your body is in space and time). Performing these kettlebell or dumbbell exercises will improve both strength and proprioception at the same time. If you can perform this workout three times per week and then do some active recovery on the other days (like walking, hiking, jogging, cycling, or swimming), it will drastically improve your outcome, as the active recovery will help maintain your aerobic capacity and stimulate and improve the recovery process.
You will perform one exercise with as much quality and intensity as possible for the requisite work time, and then take the requisite rest time before moving to the next exercise. Once you have completed all the exercises in this strength training circuit, you will begin the next round with the first exercise, until you have completed the requisite number of rounds.

Living/fit
(Scroll below for the table of each week with progressive overload by work time, and rounds).

(Scroll below for the table of each week with progressive overload by work time, and rounds).
Front Squats with Kettlebell or Dumbbell
https://youtu.be/gGtD7Gg1ONM or https://youtu.be/7FZlnD6Larw
Deadlift with Kettlebell or Dumbbellhttps://youtu.be/slJSC_9mxyw or
https://youtu.be/-Lp8G9VqTsM

Overhead Press with Kettlebell or Dumbbell –
https://youtu.be/kKo1Nqey5M8 or https://youtu.be/-tbzlNDzIUg
Bent Over Rows with Kettlebell or Dumbbell –
https://youtu.be/ygmnssaDYPo or https://youtu.be/bYgJZxZb0MM
Core Twists with Kettlebell or Dumbbellhttps://youtu.be/esTu-H8u6l4
or https://youtu.be/zZuzdOj6ueE
Alternating Lateral Lunges with Kettlebell or Dumbbell –
https://youtu.be/r4wn1rg5_C8 or https://youtu.be/Dy5eTn5BIvw

Alternating Forward Lunges with Kettlebell or Dumbbell –
https://youtu.be/syZb5WA5UYA or https://youtu.be/YtCXLh4uLbQ
Floor Presses with Kettlebell or Dumbbell –
https://youtu.be/EwVBELapJyU or https://youtu.be/UvaTpME7tbM
See-saw Upright Row with Kettlebell or Dumbbell –
https://youtu.be/vDpYgc62LRY or https://youtu.be/1qkOk-6ky5A
Rolling Press-up with Double Kettlebell or Dumbbell –
https://youtu.be/sJRrynHBTqM or https://youtu.be/Oy73hfRgxDQ

COOL DOWN

A proper cool down will stimulate the recovery process, speeding up your recovery time. A cool down will also help with stretching the muscle and soft tissues involved in the exercises. Here are the cool down stretches and exercises for this workout:
● World’s Greatest Stretch – https://youtu.be/vy2V8j4HgOE
● Spinal Rolls – https://youtu.be/pUxqwbGVR9k
● Standing Quad Stretch – https://youtu.be/mSTBodsD2-w
● Straddle Stretch – https://youtu.be/o55mIOjAK-0
● Seated Kneeling Lat Stretch – https://youtu.be/e9IX7w-T-iM
● Lying Glute Stretch – https://youtu.be/YEjE3PN6f2E
● Lying Supine Breathing – https://youtu.be/mSoPgMypQ_o


Strength Development Progressive Overload For Week 6 through Week 10


● Equipment Needed – Two Kettlebells or Two Dumbbells (Optimally, you would have light
weights for overhead pressing, core twists, upright rows, and roll-up presses; moderate weights
for rowing, floor presses, and lunges; and heavy weights for squats and deadlifts.)
● Time To Complete – 30 minutes to 60 minutes
● Perform How Many Times Per Week – Three Times Per Week, with Active Rest Days In Between


Each Workout Day

Exercise Week 1Week 2 Week 3Week 4Week 5
WARM-UP/
MOBILITY
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility – Neck
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility –
Shoulders
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility – T-
Spine
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility –
Elbows
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility – Hips
60 seconds60 seconds60 seconds60 seconds60 seconds
Open Chain
Mobility –
Foot, Ankle,
Knee
60 seconds60 seconds60 seconds60 seconds60 seconds
Lunge Matrix
with Arm-
Drivers
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
3 Minutes 30
Seconds
Strength
Circuit
3 Rounds3 Rounds3 Rounds3 Rounds
(Increase
Weight if
Possible)
3 Rounds
(Increase
Weight if
Possible)
Front Squats
with Kettlebell
or Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Deadlift with
Kettlebell or
Deadlift
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Overhead
Press with
Kettlebell or
Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Bent-over Row
with Kettlebell
or Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Alternating
Lateral Lunge
with Kettlebell
or Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs30 secs
work/30
seconds rest
Alternating
Forward Lunge
with Kettlebell
or Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Floor Press
with Kettlebell
or Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
See-saw
Upright Row
with Kettlebell
or Upright
Row with
Dumbbell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Floor Press
with Dumbbell
or Kettlebell
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
Rolling Press
up with
Double
Kettlebells or
Dumbbells
20 secs
work/20
seconds rest
25 secs
work/25
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
30 secs
work/30
seconds rest
COOL DOWN
World’s
Greatest
Stretch
2 Minutes2 Minutes2 Minutes2 Minutes2 Minutes
Spinal Rolls60 seconds60 seconds60 seconds60 seconds60 seconds
Standing Quad
Stretch
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
Straddle
Stretch
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
Kneeling Lat
Stretch
Lying Glute
Stretch
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
60 seconds (30
seconds each
side)
Lying Supine
Breathing
60 seconds60 seconds60 seconds60 seconds60 seconds
Strength Development Progressive Overload For Week 6 through Week 10


Weeks 11-13 – Speed, Agility, Quickness and Active Range of Motion Development

Once you have established and maintained your aerobic capacity, and then developed your strength base, it is time to put it into action with speed, agility,
and quickness development. This is where skiers will be able to display all of the coordination, balance, and prowess through explosive movements and power output for better powder output or mogul-handling. In order to be able to properly taper into the ski- season, each skier must have endurance and strength, but without speed, agility and quickness, you will feel one step behind.
Each workout begins with a warm-up and mobility session that will remain the same throughout the pre- season training. The goal will be to complete three of these workouts in one week, and then there will be an increase in the amount of work you will do.


WARM-UP


To improve your active range of motion, you
must actively engage at the ends of your
range of motion. This is done best with open
chain mobility.

● Open Chain Mobility Neck – https://youtu.be/l8Zx2ZApBGE
● Open Chain Mobility Scapula – https://youtu.be/5iUTiCU8pLM
● Open Chain Mobility Shoulders – https://youtu.be/iACpRXyMgco
● Open Chain Mobility T-Spine – https://youtu.be/8Dd4rTGXRt0
● Open Chain Mobility Elbows – https://youtu.be/c3cd9GQhZqw
● Open Chain Mobility Hips – https://youtu.be/OXPUx5i26k8
● Open Chain Mobility Foot Ankle Knee – https://youtu.be/WQUAAiy97H4


To warm-up your entire body, and prep the legs, glutes, hips, torso, and shoulders for aerobic conditioning, strength, and SAQ, you should be training
your feet, ankles, knees, hips, spine, and shoulders in as much movement variability as possible.
The best warm-up for this engagement is the Lunge Matrix with Arm Drivers: https://youtu.be/

Skiing, Yellow Jacket Snowy mountain top
Photo by Volker Meyer: https://www.pexels.com/photo/person-in-yellow-jacket-and-red-pants-skiing-3800412/

SPEED, AGILITY, & QUICKNESS DEVELOPMENT


For the SAQ development, we will progressively overload another full body circuit with as much movement variability as possible, only this will be done with speed and intensity as the main component. SAQ movement variability will improve coordination and balance by improving proprioception and the ability
to get into positions or mitigate injury faster. Performing these slam ball and battle rope exercises will help maintain endurance, strength and proprioception
while improving on your speed, agility, and quickness. If you can perform this workout three times per week and then do some active recovery on the other
days (like walking, hiking, jogging, cycling, or swimming), it will drastically improve your outcome.

You will perform one exercise with as much quality and intensity as possible for the requisite work time, and then take the requisite rest time before moving to the next exercise. Once you have completed all the exercises in the high intensity interval training circuit, you will begin the next round with the first
exercise, until you have completed the requisite number of rounds. (Scroll below for the table of each week with progressive overload by work time, and
rounds). The biggest difference between endurance and strength development will be the short (but explosive work time), and the prolonged rest. Feeling sore and fatigued is not a good metric for performance, think faster and more repetitions during the requisite work time as the best way to know if you are
progressing with the SAQ training.


● Double Vertical Waves with Jump – https://youtu.be/Jqf0VhnmYYY
● Hinging Outside Circles – https://youtu.be/rs9GJAjwMlU
● Lateral Waves with Walk – https://youtu.be/0oAw_TwUs8A
● Rainbow Skater (Skier) Hops – https://youtu.be/frsthNgSick
● Split Squat Switch with Vertical Waves – https://youtu.be/dXQPOqf1CKo
● Vertical Slams – https://youtu.be/Fjbss88WoOo
● Underhanded Vertical Toss – https://youtu.be/WPXxVxjdhhI
● Split Squat Switch Rotation – https://youtu.be/HKFjdrruRbg
● Lateral Rotators – https://youtu.be/hl-x8Q8NciY
● Overhead Rotational Slams – https://youtu.be/AeWzxUsMXh8


COOL DOWN

A proper cool down will stimulate the recovery process, speeding up your recovery time. A cool down will also help with stretching the muscle and soft tissues involved in the exercises. Here are the cool down stretches and exercises for this workout:
● World’s Greatest Stretch – https://youtu.be/vy2V8j4HgOE
● Spinal Rolls – https://youtu.be/pUxqwbGVR9k
● Standing Quad Stretch – https://youtu.be/mSTBodsD2-w
● Straddle Stretch – https://youtu.be/o55mIOjAK-0
● Seated Kneeling Lat Stretch – https://youtu.be/e9IX7w-T-iM
● Lying Glute Stretch – https://youtu.be/YEjE3PN6f2E
● Lying Supine Breathing – https://youtu.be/mSoPgMypQ_o

Progressive Overload For Week 11 through Week 13 (Perform This Workout 3 Times Per Week)


● Equipment Needed – Battle Ropes, Sliders and Slam Ball
● Time To Complete – 30 minutes to 60 minutes
● Perform How Many Times Per Week – Three Times Per Week, with Active Rest Days In Between

Each Workout Day

Exercise Week Week 1 Week 2Week 3
WARM-UP/
MOBILITY
60 seconds60 seconds60 seconds
Open Chain Mobility –
Neck
60 seconds60 seconds60 seconds
Open Chain Mobility –
Scapula
60 seconds60 seconds60 seconds
Open Chain Mobility –
T-Spine
60 seconds60 seconds60 seconds
Open Chain Mobility –
Elbows
60 seconds60 seconds60 seconds
Open Chain Mobility –
Shoulders
60 seconds60 seconds60 seconds
Open Chain Mobility –
Hips
60 seconds
60 seconds
60 seconds
Open Chain Mobility –
Foot, Ankle, Knee
60 seconds
60 seconds
60 seconds
Lunge Matrix with
Arm-Drivers
3 Minutes 30 Seconds3 Minutes 30 Seconds3 Minutes 30 Seconds
SAQ HIIT Circuit 5 Rounds 3 Rounds 4-5 Rounds5 Rounds3 Rounds4-5 Rounds
Double Vertical
Waves with Jump
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Hinging Outside
Circles
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Lateral Waves with
Walk
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Rainbow Skater
(Skier) Hops
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Split Squat Switch
With Vertical Waves
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Vertical Slam5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Underhand Vertical
Toss
10 secs work/10
seconds rest
10 secs work/10
seconds rest
10 secs work/10
seconds rest
Split Squat Switch
Rotation
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Lateral Rotators 5 secs work/25
seconds rest
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
Overhead Rotational
Slams
5 secs work/25
seconds rest
10 secs work/50
seconds rest
10 secs work/50
seconds rest
COOL DOWN
World’s Greatest
Stretch
3 Minutes3 Minutes3 Minutes
Spinal Rolls60 seconds60 seconds60 seconds
Standing Quad
Stretch
60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
Straddle Stretch 60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
Seated Kneeling Lat
Stretch
60 seconds60 seconds60 seconds
Lying Glute Stretch60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
60 seconds (30
seconds each side)
Lying Supine
Breathing
60 seconds60 seconds60 seconds


Living.Fit produces digital workoutsfitness education courses and fitness equipment. Additonal equipment you may want for your workouts:

Battle Ropes

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sierrarecmagazine

sierrarecmagazine

Publisher of Sierra Rec Magazine. An avid hiker and explorer of mountain lifestyle and adventure. I love to discover new trails, hike along rivers and hang a hammock along the shores of a mountain lake. I often great people on the trail and have found some of my favorite places from the advice of people I meet in the Wilderness. I love the sierra and just like sharing what I know.

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Sierra Rec Magazine is the Sierra Nevada’s only regional publication dedicated to outdoor lifestyle news and features for the entire Sierra Nevada Range.

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