Winter training week 1

Thank you for your interest in this series of pre-season fitness programs.

 

A chain is not stronger than its weakest link …

 

It’s exactly the same with your body. Your weakest link has been created over time by poor working stances, bad habits and / or sports history that involved repetitive movements.

My goal is to help you having way more fun on your next sessions in the mountains. How’s that?  By a better physical condition, but especially by staying away from injury.

In this  3 easy training programs, you will find routines with a duration of 20 @ 25 minutes.

Each session aims to balance, strengthen and improve your muscle amplitude. In addition, to simplify your life, each training can be done directly from the comfort of your home.

At all times, I would like you to keep in mind that training is at your own pace, and that there is no ego or comparison. Learn to listen to your body and respect your limits.

If you have any questions or comments, do not hesitate to contact me.

I also invite you to follow me on Facebook and Instagram for other tips and tricks.

Good training ❄️!

PP Jutras

 

 

 

 

 

WARM UP:

Repeat 2 times:

15 @ 25 Jumping Jack

6 @ 8 Air Squat

3-4 seconds of high knees.

 

*Notes about: 

A warm up is to activate and set your body to get ready to work. All motions are dynamics with a low to moderate effort range. 

A1- SPLIT SQUATS

Do 8 to 12 reps /leg.   Moderate tempo with a full range of motion.

Rest 10 to 30 sec then go to A2

 

*notes about:

Always keep your ears over your shoulders and shoulders over your hips. Make sure that your stance is around shoulder wide. (Athletic stance or the stance you’ll be while skiing).

A2- HIP TRUST

Do 8 to 12 reps with a moderate tempo. Make sure you go full range of motion.

If the exercise is too easy, you can already switch to the single leg version. (You’ll get this upgrade at the end of the video). Go for 6 to 12 reps / leg.

 

Rest 10 to  30 sec than move to A2

 

*notes about:

Upper back locked to the ground. Your legs must be at 90 degrees or less. Both arms fully extended beside your body. The goal is to push super hard with your heels and squeeze your butt at the end of the motion. By holding this “squeeze” you’ll feel the exercise even more.

A3- PUSH UP 

Do 6 to 15 reps. Moderate tempo on your way down and fast up. Go for a full range of motion.

If “full push up” are too hard, start with the knees down version.

Rest between  45 @ 90 sec than repeat the sequence for one or two more times.

 

*notes about:

Push ups are great when properly execute. You’re looking to have a shoulder wide stance or slightly wider. Always keep your head straight with your body and your butt can be a little higher. 

 

B1- COBRA TO W

Do 8 à 12 reps with a little pause at the W position.

Rest 10 to 30 sec than move to B2

 

*notes about:

This back exercise needs a extra focus about your forearms. They should always be parallel to the ground. Your legs can lift off and always be smooth thru all the motion. 

B2- ELBOW PLANK

Hold the position for  20 to 45 secondes.

Rest 10 to 30 sec than move to  B3

 

*notes about:

To perform an effective plank, you must always have your butt slightly upper than your shoulders. (no negative curve or arched back). The wider your feet, the easiest the exercise. While planking you should focus on contracting all those muscles at the same time. Butt, shoulder blades and abs. This is the only way to make the exercise super effective and have you crushed under 45 seconds.  

B3- OPPOSITE ARM AND LEG LIFTS

Do 6 to 12 reps / side. You can either alternate side each rep or do one combination at the time.

Rest  45 @ 90 sec and repeat the sequence for one or two more times.

 

*notes about:

Start with a compact 90 degrees angle knees, hips, shoulders position. While lifting your arm, the paume of your hand should always be facing your shoulder. Do not overreach or overextend. .

For better results, you should be looking to do this workout routine 2 to 4 times a week.

Once again, respect your limits and your own physical abilities.

If you feel pain or discomfort with some exercises,  you can:

1- Reduce the range of motion.

2- Skip the exercise.

3- Contact me for a variation or alternative.

Good job and stay tuned for the second week. This one will be online on December the 20th.