Strength for Ski 1

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 93 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries. 

Alpine Skiing is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to push you, which means your back and triceps have to be strong.    

 To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.  

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Narrow Stance Hack Squats
3 sets14 reps60s
2.Seated Leg Curl
3 sets12 reps60s
3.Thigh Abductor
3 sets12 reps60s
4.Thigh Adductor
3 sets12 reps60s
5.Cable Row Standing
3 sets12 reps60s
6.Barbell Close-Grip Bench Press
3 sets12 reps60s
7.Cable Tricep Extension
3 sets10 reps60s
8.Barbell Upright Row
3 sets10 reps60s
9.Weighted Crunch
3 sets14 reps60s
10.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Narrow Stance Hack Squats
3 sets14 reps60s
2.Seated Leg Curl
3 sets12 reps60s
3.Thigh Abductor
3 sets12 reps60s
4.Thigh Adductor
3 sets12 reps60s
5.Cable Row Standing
3 sets12 reps60s
6.Barbell Close-Grip Bench Press
3 sets12 reps60s
7.Cable Tricep Extension
3 sets10 reps60s
8.Barbell Upright Row
3 sets10 reps60s
9.Weighted Crunch
3 sets14 reps60s
10.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Narrow Stance Hack Squats
3 sets14 reps60s
2.Seated Leg Curl
3 sets12 reps60s
3.Thigh Abductor
3 sets12 reps60s
4.Thigh Adductor
3 sets12 reps60s
5.Cable Row Standing
3 sets12 reps60s
6.Barbell Close-Grip Bench Press
3 sets12 reps60s
7.Cable Tricep Extension
3 sets10 reps60s
8.Barbell Upright Row
3 sets10 reps60s
9.Weighted Crunch
3 sets14 reps60s
10.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s

Date Created: 2/6/2019, UTC


Last Updated: 9/12/2020, UTC





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