Thank you again for your interest in this series of « winter training off season programs »
The goal for this final week is to include more dynamic exercises, therefore there is a logical progression from the first 2 phases of this program.
Your worst enemy reside between your ears, do not let it put a damper on what you can accomplish.
Keep in mind that the preparation is not the finality by itself and every training day will help you enjoy the winter season. That is awesome if you are enjoying it and feel the progress doing the exercises, but your true reference will be your feeling on the slope!
If you have any questions or comments, do not hesitate to contact me.
Enjoy this 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- AIR SQUAT
Do 8 to 25 reps with a smooth tempo.
Rest 10 to 30 sec then jump to A2
*notes sur l’exercice:
Shoulder wide stance, slightly duck stance. You can lift up your heels by an inch or two. This will give you the extra range of motion. (Lack of flexibility to calves and hip flexors). Start the motion by pushing your knees forward instead of your butt back.
A2- JUMP LUNGES
Do 12 to 16 reps total (6 to 8 / leg)
Rest for 45 @ 90 sec than repeat the sequence for one or two more times
Shoulder wide stance. Chest out. This is a dynamic exercise so don’t be shy!
B1- INCH WORM EXERCISE
Do 3 to 4 back and forth
Stating position is hands touching the ground pretty close to your feet. One inch at the time more your hands forward until you can’t hold the extension, then one inch at the time move your feet back to your hands… Repeat starting with your feet.. This will give you ONE REP
Rest 10 to 30 sec than move up to B2
Try to lift your hips while brining your legs closer to your hands. The closer the little steps will be, the harder the exercise.
B2- T PLANK ROTATION
Do 6 to 10 reps / side
Rest 10 to 30 sec than jump to B3
Shoulder wide stance for your arms and feet. Do not over rotate. You can end up with your heels touching the floor.
B3- WALL SLIDES
Do 6 to 8 rep holding the contraction for one second
Rest between 45 @ 90 sec than repeat the sequence for one or two more times.
*notes sur l’exercice:
Your whole upper body should be touching the wall. (including your lower back). Go for a squeeze between your shoulder blades.
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.
Very good job once again and feel free to contact me if you have any specifics.
One last thing before you go, There will be a summer / water sports training program. This same format will be online around mid April.