Shred 'Til You're Dead Off Season Volume 1: 12 week womens program

Shred Strong

Coach
Kristyn Mastroianni

This program is designed for any woman who wants to take her riding to the next level! Whether you are just learning snowboard or a seasoned veteran this is for you. We have you covered from mobility to strength to power/agility and conditioning! All the ingredients you need to shred stronger and longer.

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Strength/Power/Agility Training
Strength training is the missing link for many female riders. No matter what level rider you are strength training will take you to the next level. The stronger you can become off your board the stronger you will be on the mountain. Layer power and agility training on top of that are you will have stronger turns and control of your edges, quicker reaction time, higher jumps + better landings.
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Mobility
Snowboarding has unique mobility requirements. The more mobile you are the better balance you will have. Stretching alone won't cut it. Mobility requires that you not only have range of your joints but that you can control that range. This program revolves around the concept that strength and mobility are interconnected and each supports the other in leveling up a persons athletic potential.
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Endurance Training
No one wants to leave a powder day because they're exhausted! Endurance training can be a great side dish to strength training. Performed 1-2 days per week can have amazing benefits for overall health as well as helping you push through that heart pounding, leg burning powder day or keep you practicing those 180's all day or chase down your lil grom !
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Female and Sport Specific
This program takes into account the unique needs for the female body and sport of snowboarding. Every detail of this program from movement selection to reps/sets and rest are designed for female snowboarders. Guidelines for training with the menstrual cycle and peri menopause/menopause are laid out. The role of the pelvic floor with breathing and bracing is also explained.
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Progressive Overload
Our bodies are adaptable to stress. In strength training that stress comes in the form of new movements, movement variations, weight, reps, time under tension and sets to challenge the body to adapt and become more resilient. From week to week you are looking to challenge your body under these parameters. This will build more strength as well as challenge the core and coordination of the joints.
Features
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Programming 7 days per week
Strength, Power/Agility, Conditioning and mobility recovery days laid out in a easy to follow format.
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Exercise Video Guidance
Each movement has a video demo so you can feel confident as you go through your workouts.
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Delivered through TrainHeroic
This app gives you everything! The ability to have a structured program with video demos and the ability to track your workouts in one place.
Equipment
Required
Barbell // Dumbbell // Bands // Medicine Ball // Weight Plates
Recommended
Foam Roller // Cable Machine // Trap Bar // Landmine // Kettlebell
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

OFF/RECOVERY

Monday
Week 1 Day 2

A1

Lateral Breathing/Bracing

A2

Side Lying Thoracic Mobility

A3

Wrist Rockers

A4

Wall Shoulder Rotations

A5

Prone Dowel/Band Hold

A6

Seated 90/90

A7

Adductor Rock Back to Hold

A8

Spiderman Stretch

A9

Single Leg Supported RDL

A10

Tib Lift/Calf Raise Progression

A11

Single leg balance with arm swing

A12

Lunge Walks

B1

Side Shuffle

B2

Ladder Forward

C

Deadlift Progressions

D1

OH Dumbbell/Kettlebell Walk

D2

Chest Supported Row

D3

Assisted Lateral Lunge

E1

Pallof Press

E2

Band Pull Aparts w/ External Rotation

E3

Isometric Back Extension

F1

Stability Ball Hamstring Curls

F2

Wall Sit

Tuesday
Week 1 Day 3

A1

Side Lying Thoracic Mobility

A2

Lateral Breathing/Bracing

A3

Wall Shoulder Rotations

A4

Prone Dowel/Band Hold

A5

Seated 90/90

A6

Adductor Rock Back to Hold

A7

Spiderman w/ Reach

A8

Single Leg Supported RDL

A9

Tib Lift/Calf Raise Progression

A10

Single leg balance with arm swing

A11

Lunge Walks

B1

Side Shuffle

B2

Ladder Forward

C

Dumbbell Hang Clean

D1

Med Ball Slam

D2

Cable/Band Pull Through

E1

Skips

E2

Lateral Hops

F

Band/Cable Chop

Wednesday
Week 1 Day 4

A1

Side Lying Thoracic Mobility

A2

Lateral Breathing/Bracing

A3

Wrist Rockers

A4

Wall Shoulder Rotations

A5

Prone Dowel/Band Hold

A6

Seated 90/90

A7

Adductor Rock Back to Hold

A8

Spiderman Stretch

A9

Single Leg Supported RDL

A10

Tib Lift/Calf Raise Progression

A11

Single leg balance with arm swing

A12

Lunge Walks

B1

Side Shuffle

B2

Ladder Forward

C1

Split Squat

C2

Chin up Progression

D1

RDL

D2

Push Up Progression

E1

Modified Side Plank

E2

Farmers Walk

F1

Cobra + Shoulder Combo

F2

Bicep Curl

F3

dips

Thursday
Week 1 Day 5

A1

Side Lying Thoracic Mobility

A2

Lateral Breathing/Bracing

A3

Wrist Rockers

A4

Foam roller w/ Neck Rotation

A5

Wall Shoulder Rotations

A6

Prone Dowel/Band Hold

A7

1/2 kneeling hip CARS FRC

A8

Bench Hip opener

A9

Adductor Rock Back to Hold

A10

Kneeling Ankle + Hip Mobility

A11

Single Leg Supported RDL

A12

Tib Lift/Calf Raise Progression

A13

Single leg balance with arm swing

A14

Lunge Walks

B

Endurance Training

Friday
Week 1 Day 6

A1

Side Lying Thoracic Mobility

A2

Lateral Breathing/Bracing

A3

Wrist Rockers

A4

Wall Shoulder Rotations

A5

Prone Dowel/Band Hold

A6

Seated 90/90

A7

Adductor Rock Back to Hold

A8

Spiderman Stretch

A9

Single Leg Supported RDL

A10

Tib Lift/Calf Raise Progression

A11

Single leg balance with arm swing

A12

Lunge Walks

B1

Side Shuffle

B2

Ladder Forward

C

Goblet Squat

D1

1 arm landmine press

D2

Inverted Row Progression

D3

Bridge

E1

Band Deadbug

E2

Face Pulls

E3

Isometric Back Extension

F1

Wall Sit

F2

Stability Ball Hamstring Curls

Saturday
Week 1 Day 7

A

Endurance and/or Mobility Day

B1

Side Lying Thoracic Mobility

B2

Lateral Breathing/Bracing

B3

Wrist Rockers

B4

Foam roller w/ Neck Rotation

B5

Wall Shoulder Rotations

B6

Prone Dowel/Band Hold

B7

1/2 kneeling hip CARS FRC

B8

Bench Hip opener

B9

Adductor Rock Back to Hold

B10

Kneeling Ankle + Hip Mobility

B11

Single Leg Supported RDL

B12

Tib Lift/Calf Raise Progression

B13

Single leg balance with arm swing

B14

Lunge Walks

C

Endurance Training

Coach
coach-avatar Kristyn Mastroianni

I am a Strength Coach + Orthopedic Massage Therapist in CT. When I am not coaching or training myself you can find me in nature. While snowboarding feeds my soul like nothing else I love to mountain bike, surf, skateboard and hike with my wife, 2 year old little shredder and dog Burton! I believe lifting should support all the things we want to do in life, not consume our life!

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Shred Strong

If you want to take your riding to the next level we have everything you need in this program to do that!

Get Shred 'Til You're Dead Off Season Volume 1: 12 week womens program
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FAQs
What if I don't have access to a cable machine?
That's okay! You can use a band instead!
I watched the demos and still don't feel comfortable with a movement?
Feel free to email me at Kristyn@MoveStrongCT.com. I offer virtual sessions so we can do live coaching and get you confident with the movement!
What if I don't have a medicine ball at my gym?
Some clients purchase them, otherwise you can replace the exercises with a band or cable
The Proof
verified-athlete-avatar Chelsea Kuhn

Snowboarder/Cliff Jumper/Dog Mom

Verified Athlete

"Coach Kristyn is awesome! She’s super knowledgeable. I’ve had back pain for 5 years now & she’s been helping me get rid of that pain. I started snowboarding 5 years ago & recently became a park rat who loves hitting big jumps. She created a program for me that targets landing those jumps with ease."

Shred 'Til You're Dead Off Season Volume 1: 12 week womens program