Winter training week 2

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.

If you’re looking for more tips and advices feel free to follow me on Facebook et Instagram

Enjoy the 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- 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

 

*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- 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.

 

*notes about:

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

 

*notes about:

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

 

*notes about:

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.

 

*notes about:

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.