CarveFit : Ultimate Ski and Snowboard Conditioning

Workout #2 progresses the work on muscular endurance and begins to address muscular strength.  The workout should take approximately 60 minutes.

Workout #2

Easy cardio warm up for 5 minutes.

Movement prep circuit:

1. Mini-band forward walk: 10 steps forward. Do all 10 reps with one foot in front before repeating with the other foot.
2. Mini-band backward walk: 10 steps backwards. Do all 10 reps with one foot in back before repeating with the other foot.
3. Mini-band lateral walk with bent knee: 12 steps in each direction.
4. Mini-band lateral walk with straight legs: 12 steps in each direction.
5. World’s greatest stretch: 5 reps with each leg, alternating.
6. Reverse lunge with overhead reach and rotation: 5 reps with each leg, alternating.

Muscular endurance-strength circuit: No rest between exercises.  Try to complete the circuit in as close to two minutes as possible.

1. Body weight squat: 24 reps (hands behind head)
2. Squat jump: 24 reps (hands behind head)
3. Alternating front lunges: 12 reps on each leg
4. Lunge jump: 12 reps on one leg then repeat with the other leg

Strength circuit one: Repeat the circuit 5 times.

1. Barbell Squat: 6 reps
2. TRX row:  10 reps

Strength-endurance circuit: Perform the circuit two times.

1. Walking lunge: 40 paces
2. Weighted sled push: 30 meters up and back (substitute leg press if you do not have a sled)

Muscular endurance circuit:

1. 3 level pulse squat: 15/15/15 (15 reps at the bottom third of your squat, 15 reps in the middle third, 15 reps at the top third. Each rep should be 3-6 inches of movement)
2. Straight leg ball bridge: 10 repetitions for a 10 count each
3. 3 level pulse squat: 15/15/15
4. Bent knee ball bridge: 10 repetitions for a 10 count each (knees bent to 30 degrees, weight on the ball of your foot)

Core/calf circuit 1: Perform two times

1. 1 leg calf raise: 15 reps
2. Reverse curl: 20 reps
3. Ab curl: 20 reps for a 2 count hold (calves on a bench)

Core/calf circuit 2: perform two times.

1. Toe raise: 20 reps (both legs at the same time)
2. “W” position back extension: 10 reps for a 10 count each.

Day 6: rest and recover

Day 7: Fun activity day.  Go for a hike, play some ball.  Be sure to move but in an unstructured way.

Day 8: Sprints

1. Light cardio warm up for 10-20 minutes
2. 100 meter sprints: 5 with 60 seconds between sprints
3. 50 meter sprints: 10 with 30 seconds between sprints
4. 400 meter run: 2 times at 80-85% intensity