SnowStrength: 10 Weeks to Winter Ready
Movement by Matt
This is a kettlebell program that is specifically designed to prepare you for skiing and snowboarding. You will feel stronger and more capable for winter than ever before. We will increase strength in the legs, core, and even upper body.
We will also improve rotational forces and cardiovascular health. Train single-leg & two-leg jumping, landing, absorption and mobility
Each Week Will Consist Of:
- 3 Leg & Core Focused Strength Sessions
- 2 Days of Yoga
Speed/Agility
A
Knee's Over Toes Circuit
20 Tibialis Flexion 20 Knee Over Toes Calf Raises 10ea ATG Lunge (add weight as needed) 10ea Step Down 2 Rounds
B1
Standing Hip CAR
3 x 5
B2
Kettlebell Goblet Squat
12, 10, 8 @ 60, 70, 75 %
B3
Sit Ups
3 x 20
C1
Full Spine Segmentation
3 x 5
C2
Kettlebell Deadlift
12, 10, 8 @ 60, 70, 75 %
C3
Plank Opposite Knee to Elbow
3 x 20
D1
Knee CAR
3 x 10
D2
Kettlebell Goblet Lateral Lunge
3 x 8 @ 70 %
D3
Bicycle
3 x 20
Finisher
E
15 Jump Squats 10 Push Ups 10 Reverse Lunges (weight optional) 3 Rounds
A
Decompression Yoga 1 w/Lauren
1 x 1
Speed/Agility
A
Knee's Over Toes Circuit
20 Tibialis Flexion 20 Knee Over Toes Calf Raises 10ea ATG Lunge (add weight as needed) 10ea Step Down 2 Rounds
B1
Standing Hip CAR
3 x 5
B2
Single Leg Hip Bridge
3 x 10
B3
Side Plank
3 x 40
C1
Full Spine Segmentation
3 x 5
C2
Kettlebell Swing
3 x 10 @ 60 %
C3
Plank Shoulder Tap
3 x 20
D1
Knee CAR
3 x 10
D2
Kettlebell Goblet Reverse Lunge
3 x 8 @ 70 %
D3
Leg Lift
3 x 10
Finisher
E
10 Burpees 20 Crunches 1 Minute Plank 3 Rounds
A
Decompression Yoga 2 w/Lauren
1 x 1
Speed/Agility
A
Knee's Over Toes Circuit
20 Tibialis Flexion 20 Knee Over Toes Calf Raises 10ea ATG Lunge (add weight as needed) 10ea Step Down 2 Rounds
B1
Standing Hip CAR
3 x 5
B2
Bodyweight Rapid Squat
3 x 60
B3
Sprinter Sit Ups
3 x 20
C1
Ankle CAR
3 x 5
C2
Box Jumps
3 x 10
C3
Loaded Beast Front Step
3 x 12
D1
Knee CAR
3 x 10
D2
Line Hops
3 x 30
D3
Kettlebell Goblet Squat
3 x 10 @ 70 %
Finisher
E
5ea Warrior 3 to Knee Drive 20 Speed Skater Lunge 10 Sit Ups 3 Rounds
Matt Penny
Matt spends his time mountain biking, surfing, snowboarding, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training. Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
