myworkouts.io logo

Free personalized workout plan

Get started

Strength for Snowboard 1

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
107 minutes/day | 3 days/week | 4 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Bodyweight, Cable, Dumbbell, Machine, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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.  

Show More

Workout Overview


Day 1

Scroll to top

Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
1. Smith Machine Squat
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
2. Smith Machine Calf Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3. Seated Leg Curl
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
4. Thigh Abductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor▶
5. Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
6. Lat Pulldown
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
7. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
8. Dumbbell Lateral Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
9. Plank
3 sets, 60, 50, 40s, (rest 60s)
Show Alternative Exercises
Russian Twist▶
10. Russian Twist
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
11. Hyperextension
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Day 3

Scroll to top

Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
1. Smith Machine Squat
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
2. Smith Machine Calf Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3. Seated Leg Curl
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
4. Thigh Abductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor▶
5. Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
6. Lat Pulldown
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
7. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
8. Dumbbell Lateral Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
9. Plank
3 sets, 60, 50, 40s, (rest 60s)
Show Alternative Exercises
Russian Twist▶
10. Russian Twist
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
11. Hyperextension
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Day 5

Scroll to top

Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
1. Smith Machine Squat
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
2. Smith Machine Calf Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3. Seated Leg Curl
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
4. Thigh Abductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Thigh Adductor▶
5. Thigh Adductor
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
6. Lat Pulldown
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
7. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
8. Dumbbell Lateral Raise
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
9. Plank
3 sets, 60, 50, 40s, (rest 60s)
Show Alternative Exercises
Russian Twist▶
10. Russian Twist
3 sets, 14, 12, 10 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
11. Hyperextension
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/7/2019, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Pedro Bernardes

See More More Workouts by Pedro BernardesSee More More Workouts by Pedro Bernardes

More workouts like this

Women's Athletic Performance, Men's Athletic Performance, Women's Gain Strength, Men's Gain Strength

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan