Thank you again for your interest in this series of physical fitness programs.
The goal for this second week is a logical progression of week 1. Therefore, the exercises are similar, but the angles or ways of doing things differ a bit.
At any time, if you are not comfortable or do not feel ready for progressions, you can continue Phase 1 for another week.
There is no ego while performing a training program. Everybody needs to follow their own pace. Ideally a foot in their comfort zone and a foot a little bit outside.
Keep in mind that preparation is not the end in itself and that each session will help you enjoy the winter season. So much the better if you enjoy it and see progress with the exercises, but your real point of reference is going to be your feeling on the snow!
If you have any questions or comments, do not hesitate to contact me.
Enjoy the training ❄️!
Repeat 2 times:
15 @ 25 Jumping Jack
6 @ 8 Air Squat
3-4 seconds of high knees.
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- ALTERNATE FRONT LUNGES
Do 8 to 12 reps /leg. Moderate tempo with a full range of motion.
Rest 10 to 30 sec then move up to A2
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- LYING LEG CURL USING A TOWEL
Do 8 to 12 reps with a moderate tempo.
Rest between 45 to 90 sec than repeat the sequence one or two more time.
Your upper back is locked to the ground. Your but is slightly lift. (All your lower body weight stands on your upper back and your heels).
Bring your heels toward your butt by lifting your hips.
B1- DECLINE PUSH UP
Do 8 à 15 répétitions avec une pleine amplitude.
Rest 10 to 30 secs than move to B2
Looks like a basic push up. Hands are about shoulder wide.
If you don’t feel comfortable with the decline push up. I recommend to keep going with the regular push up until you are good to move forward.
B2- ELBOW PLANK WITH ALTERNATE LEG LIFT
Do 6 à 10 reps per leg.
Rest 10 to 30 secs than move to B3
Basic elbow plank, lift one leg while keeping your toes pointing the ground. No need to over extend. Get back to starting position, repeat with the other leg.
B3- ELBOW PRESS
Do 6 to 10 reps. Your elbows must be couple inches lower than your shoulders. Hold the top position for a full second.
You will need to push as strong as you can with your elbows into the ground. Contract your abs and don’t pull with your neck.
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 final routine. This one will be online December the 27th.