Mtn Ambition DIY: Beginner
Mountain Edge Performance
This is a progressive DIY training program designed specifically for beginner athletes who want to build strength, stamina, and resiliency to crush their summer mountain adventures. Conditioning guide included with program.
The 8 week program is broken down into 2 phases to ensure continual progression without the risk of burn-out or injuries holding you back.
FOUNDATIONS In this phase (4 weeks), you'll lay the groundwork for continued progress by building a solid foundation of strength, stamina, & master proper technique. This phase is critical for preventing injury and ensuring your body is ready for more demanding & specialized training.
BUILD This phase (4 weeks) is all about building mountain specific strength, POWER, and muscular endurance. By the end of this phase, you'll have the strength & endurance to handle bigger adventures in the mountains.
A1
Worlds Greatest Stretch.
1 x 5
A2
Knee to Wall Dorsiflexion
1 x 5
A3
Cossack Warmup
1 x 5
B1
Single Leg Snap Down
2 x 5 @ 0:03
B2
Plank Shoulder Taps...
C1
Low Split Pogos
3 x 0:30
C2
Eccentric Box Squat
2, 6, 6, 6
C3
Quadruped Row
3 x 6
C4
Rest
3 x 1:00
D1
SL Pass Off.
2 x 0:30
D2
Farmers March
2 x 0:45
E
Couch Stretch (quads)
1 x 2:00
A
Foot Smash
1 x 2:00
B1
Wide Stance Rotations
2 x 3
B2
Hip Pry Ham Stretch
2 x 3
B3
Pigeon Rotations
2 x 3
C
Legs Up The Wall Breathing
1 x 5:00
A1
Worlds Greatest Stretch
1 x 5
A2
Deep Squat Opener..
1 x 5
A3
Good Morning Hip Hinge
1 x 5 @ 0:05
B1
Half SL RDL Tap
2 x 5
B2
Quadruped Plank To Down Dog Taps
2 x 5 @ 0:05
C1
Quadruped Row
3 x 6
C2
Floor Press..
3 x 6
C3
DB Deadlift..
2, 6, 6, 6
C4
Rest
3 x 1:00
D
Hike/Run/Bike BASE
E
Adductor Rockback.....
1 x 5
A
Tibialis Anterior/Shin Smash
1 x 2:00
B1
Loaded Dorsiflexion
2 x 3 @ 0:05
B2
Deep Squat Opener
2 x 5
C
90/90 Reach & Rotate
1 x 5
A1
Knee To Tire Ankle Prep
1 x 5
A2
Cossack Warmup
1 x 5
A3
Leg Swings
1 x 12
B1
Lateral Lunge Drop
2 x 5
B2
Double Leg Pogos.
2 x 20
C
Hike/Run/Bike BASE
Liz Myers C.S.C.S.
Liz brings both experience & strength + conditioning principles to best prepare your body for strong, pain-free adventures in the mountains.
Stop letting "age", pain, or previous injuries hold you back from getting after it in the mountains. Put in the work, get strong, trust your capabilities, and GET OUT THERE!
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