LAST CALL: Pre-season Training

Mountain Edge Performance

Skiing

Coach

Liz

Last Call is an "accelerated" training program built for skiers & snowboarders who have procrastinated on their pre-season training. If you haven't started training for the upcoming season but want to make sure you are strong, mobile, and pain-free -- this program is for you.

The program includes a 4 week progressive training block that will help you:

-build strength, power, and endurance for the mountain

-gain mobility to limit aches/pains

-decrease risk of injury

Winter is coming.

$47

Get LAST CALL: Pre-season Training

Features

Programming 5 days per week

A mix of strength, mobility, and capacity work that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide you and make execution easy.

Delivered through TrainHeroic

Train anytime, from anywhere in the world, all through an app.

Equipment

Required

Dumbbells/Kettlebells // Box/Step

Sample Week

Week 1 of 4-week program

Sunday

STRENGTH & CAPACITY

Worlds Greatest Stretch

1 x 5

Cossack Warmup

1 x 10

Knee to Wall Dorsiflexion

1 x 6

1/2 Dragon Squat

2 x 5

Double Leg Pogos.

2 x 30

Legs Elevated Shoulder Taps.

3 x 12

Step Up.

3 x 6

Renegade Pushup

3 x 6

Elevated Pigeon Rotation

3 x 5

Fast Prisoner Squats

6 x 10 @ 0:30

Couch Stretch (quads)

1 x 2:00

Adductor Rock-Back

1 x 5

Monday

Mobility Vitamins

Pigeon Rotations

2 x 5

90/90 Heel Tap

2 x 10

Couch Stretch (quads)

1 x 2:00

Tuesday

Strength & Landing Mechanics

Worlds Greatest Stretch

1 x 5

Step Back Warmup

1 x 10

Knee to Wall Dorsiflexion

1 x 5

SL RDL Reach

2 x 5

Bi-Lateral Snap Down

2 x 5 @ 0:03

Box Drop Stick

3 x 5 @ 0:03

Lateral Bound Stick.

3 x 5

ANY Deadlift Variation

2, 6, 6, 6

Pushup

3 x 6

Cross Body Toe Touch...

3 x 10

Farmer March

3 x 0:45

Bird Dog Row.

3 x 8

Loaded Adductor Rock

1 x 5

90/90 ROTATION.

1 x 5

Wednesday

Mobility Vitamins

Knee Driver Holds

2 x 3 @ 0:05

SL Toe Squat

2 x 5 @ 0:05

Heel Walks

2 x 1:00

Thursday

Capacity Work (Mini)

Worlds Greatest Stretch

1 x 5

Knee to Wall Dorsiflexion

1 x 10

Cossack Warmup

1 x 5

1/2 Dragon Squat

2 x 5

Double Leg Pogos.

2 x 30

Lateral Bound Stick.

2 x 10

Low Lateral Lunge Shifts

3 x 0:45

Goblet Squat (D)

3 x 6 @ 30 %

Fast Prisoner Squats

3 x 12

Continuous Jumps

3 x 12

Rest

4 x 1:00

SL Balance Eyes Closed

2 x 1:00

Big Toe Lift Off

2 x 12

Adductor Rockback.....

1 x 5

Couch Stretch (quads)

1 x 2:00

Friday

OUTSIDE

Coach

More from Mountain Edge Performance

Liz

Liz is a skier, snowboarder, and strength coach with 10+ years of coaching experience. She is the owner of Mountain Edge Performance where she helps skiers & snowboarders get strong, "prevent" injury, and ride pain-free!

Time To Grind

You are either going to start the season strong, resilient, pain-free, and ready to CRUSH..... or you won't. Prepare NOW so you can push limits this winter, stay injury free, and HAVE MORE FUN!

Get LAST CALL: Pre-season Training