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Strength for Snowboard 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
81 minutes/day | 4 days/week | 4 weeks
Good for
Athletic Performance, Gain Strength
Equipment
2 x Dumbbell, Ankle Cuff Attachment, Barbell, Bodyweight, Crossover Cable Machine, Exercise Ball, Other, Single D-Handle Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.  

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Workout Overview



Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Rocking Standing Barbell Calf Raise demonstrationPlay Rocking Standing Barbell Calf Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Cable Hip Adduction demonstrationPlay Cable Hip Adduction demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Upper Limbs and Core

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Pushup with Feet on Swiss Ball demonstrationPlay Pushup with Feet on Swiss Ball demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Rocking Standing Barbell Calf Raise demonstrationPlay Rocking Standing Barbell Calf Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Cable Hip Adduction demonstrationPlay Cable Hip Adduction demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Upper Limbs and Core

Scroll to top

Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Pushup with Feet on Swiss Ball demonstrationPlay Pushup with Feet on Swiss Ball demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
4 sets, 60, 50, 40, 30s, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/8/2019, EST


Last Updated: 9/12/2020, EDT

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