Strength for Snowboard 1

Google Sheet Workout Export

By Pedro Bernardes

Experience Beginner (1-2 years)
Time 95 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 snowboarders 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. 

Snowboard is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs, feet 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 help you change direction or to rotate, which means your core has 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




ExerciseSetsRepsRest
1.Smith Machine Squat
3 sets14 reps60s
2.Smith Machine Calf Raise
3 sets12 reps60s
3.Seated Leg Curl
3 sets12 reps60s
4.Thigh Abductor
3 sets12 reps60s
5.Thigh Adductor
3 sets12 reps60s
6.Lat Pulldown
3 sets12 reps60s
7.Smith Bench Press
3 sets12 reps60s
8.Dumbbell Lateral Raise
3 sets12 reps60s
9.Plank
3 sets60s60s
10.Russian Twist

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s

ExerciseSetsRepsRest
1.Smith Machine Squat
3 sets14 reps60s
2.Smith Machine Calf Raise
3 sets12 reps60s
3.Seated Leg Curl
3 sets12 reps60s
4.Thigh Abductor
3 sets12 reps60s
5.Thigh Adductor
3 sets12 reps60s
6.Lat Pulldown
3 sets12 reps60s
7.Smith Bench Press
3 sets12 reps60s
8.Dumbbell Lateral Raise
3 sets12 reps60s
9.Plank
3 sets60s60s
10.Russian Twist

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s

ExerciseSetsRepsRest
1.Smith Machine Squat
3 sets14 reps60s
2.Smith Machine Calf Raise
3 sets12 reps60s
3.Seated Leg Curl
3 sets12 reps60s
4.Thigh Abductor
3 sets12 reps60s
5.Thigh Adductor
3 sets12 reps60s
6.Lat Pulldown
3 sets12 reps60s
7.Smith Bench Press
3 sets12 reps60s
8.Dumbbell Lateral Raise
3 sets12 reps60s
9.Plank
3 sets60s60s
10.Russian Twist

See Exercise Notes

3 sets14 reps60s
11.Hyperextension
3 sets14 reps60s

Date Created: 2/7/2019, UTC


Last Updated: 9/12/2020, UTC





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