Strength for Snowboard 2

By Pedro Bernardes

	Intermediate (2-3 years)
	73 minutes/day \| 4 days/week \| 4 weeks
	Athletic Performance, Gain Strength
	Barbell, 2 x Dumbbell, Exercise Ball, BOSU Ball, Bodyweight, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Single Grip Handle Strap, Tricep Rope Attachment, Weight Plate, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Leg day

Day 2:

Upper Limbs and Core

Day 3:

Rest

Day 4:

Leg day

Day 5:

Upper Limbs and Core

Day 6:

Rest

Day 7:

Rest

Day 1 - Leg day

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Hack Squat	4 sets	14 reps	60s
2.Rocking Standing Barbell Calf Raise	4 sets	12 reps	60s
3.Dumbbell Lunges	4 sets	12 reps	60s
4.Ball Leg Curl	4 sets	12 reps	60s
5.Dumbbell Alternating Side Lunge	4 sets	12 reps	60s
6.BOSU Ball Single-Leg Balance See Exercise Notes	4 sets	60s	60s
7.Cable Hip Adduction See Exercise Notes	4 sets	12 reps	60s

Day 2 - Upper Limbs and Core

Scroll to top

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	12 reps	60s
2.Pushup with Feet on Swiss Ball	4 sets	12 reps	60s
3.Cable Lateral Raise	4 sets	12 reps	60s
4.Side Plank See Exercise Notes	4 sets	60s	60s
5.Wood Chop with Rope Attachment See Exercise Notes	4 sets	60s	60s
6.Lying Floor Leg Raise	4 sets	14 reps	60s
7.Barbell Romanian Deadlift	4 sets	14 reps	60s
8.Weighted Crunch	4 sets	14 reps	60s
9.Dumbbell Side Bend See Exercise Notes	4 sets	14 reps	60s

Day 4 - Leg day

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Hack Squat	4 sets	14 reps	60s
2.Rocking Standing Barbell Calf Raise	4 sets	12 reps	60s
3.Dumbbell Lunges	4 sets	12 reps	60s
4.Ball Leg Curl	4 sets	12 reps	60s
5.Dumbbell Alternating Side Lunge	4 sets	12 reps	60s
6.BOSU Ball Single-Leg Balance See Exercise Notes	4 sets	60s	60s
7.Cable Hip Adduction See Exercise Notes	4 sets	12 reps	60s

Day 5 - Upper Limbs and Core

Scroll to top

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	12 reps	60s
2.Pushup with Feet on Swiss Ball	4 sets	12 reps	60s
3.Cable Lateral Raise	4 sets	12 reps	60s
4.Side Plank See Exercise Notes	4 sets	60s	60s
5.Wood Chop with Rope Attachment See Exercise Notes	4 sets	60s	60s
6.Lying Floor Leg Raise	4 sets	14 reps	60s
7.Barbell Romanian Deadlift	4 sets	14 reps	60s
8.Weighted Crunch	4 sets	14 reps	60s
9.Dumbbell Side Bend See Exercise Notes	4 sets	14 reps	60s

Date Created: 2/8/2019, UTC

Last Updated: 10/30/2021, UTC

See More Similar Workouts

More Workouts by Pedro Bernardes

See More More Workouts by Pedro Bernardes

Create a custom workout plan with AI

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

Get your personalized workout plan

Strength for Snowboard 2

Week 1 Overview

Day 1 - Leg day

Day 2 - Upper Limbs and Core

Day 4 - Leg day

Day 5 - Upper Limbs and Core

Similar Workouts

More Workouts by Pedro Bernardes

More workouts like this