Strength for Snowboard 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

107 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

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 injurie

Source

myworkouts

Equipment

Bodyweight, Cable, Dumbbell, Machine, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

107 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Bodyweight, Cable, Dumbbell, Machine, Smith Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.

Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles for Snowboard.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Week 2

Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Week 3

Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Week 4

Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	60s
2. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12, 10, 8 reps	60s
3. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	3 sets	12, 10, 8 reps	60s
4. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	3 sets	12, 10, 8 reps	60s
5. Thigh Adductor ▶	3 sets	12, 10, 8 reps	60s
6. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	60s
7. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	12, 10, 8 reps	60s
8. Dumbbell Lateral Raise ▶	3 sets	12, 10, 8 reps	60s
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60, 50, 40s	60s
10. Russian Twist ▶	3 sets	14, 12, 10 reps	60s	Each side, with no rest between.
11. Hyperextension ▶	3 sets	14, 12, 10 reps	60s

Strength for Snowboard 1

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 1

Day 3

Day 5

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