Empower Physiotherapy LLC
SkiingPrepare your body for the pow with this 8-week long training plan!
8 weeks of workouts will specifically target the muscles you use when skinning up the mountain and when you’re making your turns on the way down. You’ll work up a sweat as we build your cardio stamina while hitting targeted strength so your first winter outing doesn’t leave you feeling out of shape.
This training plan includes 2 workouts per week with options for gym equipment or training at home. The training plan will be delivered to you through a training app complete with videos and modifications to guide you every step of the way.
As you work through the exercises, use the listed weights for each exercise. If you need to increase or lower the weight based on strength or the equipment you have access to, please do so! You will also have access to your coach through the app's messaging system - reach out if you need help!
2 sessions per week
Must use App app to view and log training
Program Training
Dynamic Warm Up
A
Complete the following movements as a circuit: 2-3 rounds x4 / side Worlds Greatest Stretch x10 /side Single Leg Calf Raise x5 / Glute Bridge x5 / side Plank to Toe Taps x 10 / side Side to Side Leg Swings
Strength Circuit
B
15 Minute - Complete as many rounds as you can, taking brakes as needed and keeping good form 5 Push Ups 10 Weighted Squats 15 Alternating Walking Lunges 20 Pogo Hops Scaled Workout Movement Options: - Push Ups --> hands elevated push up - Weighted Squat --> weighted sit to stand from chair (box squat) - Alternating Walking Lunges --> stationary alternating reverse lunges - Pogo Hops --> single leg calf raises
Cardio Circuit
C
Complete As Many Rounds As Possible (AMRAP) in 10 minutes 10 / side Mountain Climbers 10 Burpees 10 Hollow Body Rocks 10 Push Ups Scaled Workout Movement Options - Mountain Climbers --> hands elevated mountain climbers - Burpees --> up downs - Hollow Body Rocks --> 10 sec hold boat pose - Push Ups --> hands elevated push ups
Recovery
D
Cool Down - 1
Spend 5-10 minutes on the following movements: Standing Quad Stretch Standing Calf Stretches at Wall Child's Pose Pigeon Pose / Figure 4 Stretch
Dynamic Warm Up
A
Complete the following movements as a circuit: 2-3 rounds x4 / side Worlds Greatest Stretch x10 /side Single Leg Calf Raise x5 / Glute Bridge x5 / side Plank to Toe Taps x 10 / side Side to Side Leg Swings
B1
Heels Elevated Goblet Squat
3 x 12 @ 10 lb
B2
Wall Sit
3 x 0:30
B3
Plank
3 x 0:30
C1
B-stance RDL
3 x 8 @ 20 lb
C2
Side Plank + Clamshell
3 x 10
Cardio Circuit
D
Complete As Many Rounds As Possible (AMRAP) in 15 minutes 2 minutes Jumping Jacks 2 minutes rest 5 Push Ups 10 Air Squats 5 Burpees 10 Curtsey Lunges Scaled Workout Movement Options: - Jumping Jacks --> Pogo Hops - Push Ups -> Hands Elevated Push Up - Burpees --> Up Downs - Curtsey Lunges --> Reverse Lunges (stationary)
Recovery
E
Cool Down - 2
Spend 5-10 minutes doing the following movements: Standing Calf Stretches at Wall Figure 4 Stretch Couch Stretch Supine Glute Stretch
Ski season might feel far off, but now is the time to train! Give your knees a break and prepare your body for the pow!
Get Winter Conditioning Training