Free personalized workout plan

Strength for Snowboard 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

81 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

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Other

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

81 minutes

Genders

Female, Male

Days per week

4 days

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

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Other

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

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 split 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, 3 and 4 Set


ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps60s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps60s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps60s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps60s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s60s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s60s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps60s
8. Weighted Crunch4 sets14, 12, 10, 8 reps60s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps60s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps60s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps60s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps60s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s60s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s60s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps60s
8. Weighted Crunch4 sets14, 12, 10, 8 reps60s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.

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, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps60s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps60s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps60s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps60s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s60s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s60s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps60s
8. Weighted Crunch4 sets14, 12, 10, 8 reps60s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps60s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps60s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps60s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps60s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps60s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s60s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps60s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps60s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s60s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s60s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps60s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps60s
8. Weighted Crunch4 sets14, 12, 10, 8 reps60s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps60s
Each side, with no rest between.

Week 3

 Load: Increase by decreasing rest to 30''

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

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps30s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps30s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps30s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps30s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps30s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps30s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s30s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s30s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps30s
8. Weighted Crunch4 sets14, 12, 10, 8 reps30s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps30s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps30s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps30s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps30s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps30s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps30s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s30s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s30s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps30s
8. Weighted Crunch4 sets14, 12, 10, 8 reps30s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.

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, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps30s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps30s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps30s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps30s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps30s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps30s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s30s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s30s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps30s
8. Weighted Crunch4 sets14, 12, 10, 8 reps30s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Barbell Hack Squat4 sets14, 12, 10, 8 reps30s
2. Rocking Standing Calf Raise4 sets12, 10, 8, 6 reps30s
3. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 10, 8, 6 reps30s
4. Leg Curl (on stability ball)4 sets12, 10, 8, 6 reps30s
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
4 sets12, 10, 8, 6 reps30s
6. BOSU Ball Single-Leg Balance4 sets60, 50, 40, 30s30s
Each side, with no rest between.
7. Cable Hip Adduction
Cable Hip Adduction
4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Upper Limbs and Core

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps30s
2. Pushup with Feet on Swiss Ball4 sets12, 10, 8, 6 reps30s
3. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps30s
4. General Side Plank
General Side Plank
4 sets60, 50, 40, 30s30s
Each side, with no rest between.
5. Wood Chop with Rope Attachment4 sets60, 50, 40, 30s30s
Each side, with no rest between.
6. Lying Floor Leg Raise4 sets14, 12, 10, 8 reps30s
7. Romanian Deadlift4 sets14, 12, 10, 8 reps30s
8. Weighted Crunch4 sets14, 12, 10, 8 reps30s
9. Dumbbell Side Bend
Dumbbell Side Bend
4 sets14, 12, 10, 8 reps30s
Each side, with no rest between.

Date Created: 2/8/19, 11:55 AM


Last Updated: 9/12/20, 9:37 PM

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