Summer Tune Up
Mountain Edge Performance
Skiing, Strength & Conditioning, MobilityA 4 week off-season training program for skiers & riders, designed to cut injury risk by 20%, speed up your reaction time, & build power to jump back into the winter season RIGHT where you left off.
This program consists of 4 sessions a week:
2 x MOBZ Sessions (Includes Mobilitiy, CNS Regulating Breathwork, & Freestyle Movements)
1 x DURABILITY Session (Includes Straight Up Full Body Strength Work)
1 x RAPID RESPONSE Session (Includes Power, Plyometrics, & Body Control)
A1
Worlds Greatest Stretch
1 x 5
A2
Knee to Wall Dorsiflexion
1 x 12
A3
Standing Hip Circles
1 x 10
B1
2x Pogo Drop
2 x 8
B2
Wall Supported Airplane
2 x 5
C1
Lateral Bound Stick
4 x 5
C2
Unilateral Alt Lunge
4 x 8
C3
Cross Body RDL
4 x 6
D1
Side Plank Leg Lift.
3 x 10
D2
Suitcase March
3 x 0:30
E1
Pigeon Rotations
1 x 5
E2
Loaded Adductor Rock
1 x 5
A1
Standing Hip Circles
2 x 10
A2
Big Toe Extension Rock
2 x 5
A3
Big Toe Lift Off
2 x 12
A4
Loaded Dorsiflexion
2 x 5
A1
Elevated Pigeon Rotation
1 x 5
A2
Down Dog Wide Lunge
1 x 5
A3
Standing Hip Circles
1 x 10
B1
Split Stance Fly
2 x 6
B2
Lunge Series (v)
2 x 5
C1
Front Racked Step Up
4 x 5
C2
Bent Over Alt. DB Row
4 x 6
C3
DB Bench Press.
4 x 6
D1
Bird Dog Row.
3 x 8
D2
North To South Plank
3 x 5
E1
Foam Roller OH Sit Back
1 x 3
E2
Quadruped Reach & Rotate
1 x 5
A1
Quadruped Reach & Rotate
2 x 5
A2
Cat/Cow
2 x 10
A3
Prone Angel Flips
2 x 5
B
Lay Down & Chill
1 x 5:00
Liz Myers C.S.C.S.
Liz is a Certified Strength & Conditioning Specialists + Owner of Mountain Edge Performance. She helps skiers AND riders build durability so they can push progression, ride pain free, & slay without limits.
