Snowboarding Workout

Snowboarding Workout

Snowboarders require full-body strength from the knees up to flip, ride, edge and rotate in virtually every direction. Take your bilateral strength to new heights with this pro workout.



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Warm Up - Complete Twice

ExerciseReps
Bodyweight squats10
Walking lunges5 per leg
Bird dogs10 per side
Dead bugs10 per side
Bent-knee “windshield wipers”10 per side
Static hip bridgeHold for 20 seconds

Snowboarding Workout - Complete Three Times

Rest for two minutes between circuits; increase intensity with an additional circuit or shorter rest periods between circuits.

ExerciseReps
Side leg raise with static hold10 per leg (hold each raise for two seconds)
Squats20
Plyometric push-ups (using a bench or chair)20
Prone plank30-45 seconds
Jumping jacks20
Walking lunges10 per leg
Superman15
Crunches20
Mountain climbers10 per leg
Lateral lunges (step to side)10 per leg
Single leg, close stance push-ups10 per leg
Bicycle abs15 per side
Burpees8
Side planks10 per side

Cool Down - Complete Once

Static flexibility; hold each stretch for a slow count of 10

ExerciseReps
Calf stretch10 seconds
Standing hip flexor stretch10 seconds
Latissimus Dorsi (Lat) stretch10 seconds
Hamstring stretch10 seconds
Lower back stretch10 seconds
Chest stretch10 seconds
Bird Dog

Step 1

Starting on hands and knees, pull in core and abdominal muscles. Keep spine flat.

Step 2

Straighten and raise the opposite arm and leg at the same time. Keep shoulders parallel to the floor, head aligned with spine, and leg no higher than hips.

Step 3

Repeat with the other arm and leg. Keep the abdominals engaged to maintain balance and control.
Dead Bug

Step 1

Lie on back on the floor, arms extended from sides. Legs should be extended with heels resting hip-width or slightly farther apart.

Step 2

Exhale as you contract abdominal muscles and rise to a V position, and touch left foot with right hand. Inhale as you return to the starting position.

Step 3

Repeat the movement, touching right foot with left hand.
Bent-Knee windshield wipers

Step 1

Lie on back on the floor, arms extended from sides.

Step 2

Draw both knees toward chest to make a 90-degree angle.

Step 3

Keeping knees together, rotate them toward left side until they are about 3 inches off the ground.

Step 4

Rotate knees back up and over to the right side.
Plyometric push-ups

Step 1

Starting in a prone position on the floor (or box or chair), hands placed about shoulder-width apart, engage core muscles, extend arms and push up, keeping body straight.

Step 2

Flexing at the elbows, lower chest toward the ground (or box or chair).

Step 3

Push up through elbow extension as quickly as possible until hands leave the ground. Land as softly as possible on hands.

Step 4

Repeat: Lower chest toward ground and push up as quickly as possible.
Superman

Step 1

Start in prone position on the floor with arms extended overhead, and legs extended with toes pointing behind.

Step 2

Exhale as you slowly reach both arms and legs away from torso until they lift a few inches off the floor and hold briefly. Keep head aligned with spine and don’t allow back to arch.

Step 3

Inhale and lower legs and arms back to starting position.
Mountain Climbers

Step 1

Starting on hands and knees and keeping right hip and knee bent, bring right knee toward chest, placing foot under chest (chest should be resting on right thigh). Extend left leg straight behind, resting weight of leg ball of left foot.

Step 2

Keeping hands firmly on the ground, jump to switch leg positions. Both feet leave the ground, driving left knee forward and reaching right leg back, so that left knee and foot are forward and right leg is fully extended behind.
Bicycle Abs

Step 1

Lie flat on back, hands behind head, knees bent with feet placed firmly on the floor. Draw both knees toward chest to make a 90-degree angle. Feet can be relaxed with toes pointing away from body.

Step 2

Exhaling, contract abdominals to curl head and shoulders off floor. Bring right knee toward armpit and rotate torso slightly to touch knee with left elbow, while straightening left leg, keeping leg hip-level or higher. Hold for one or two seconds.

Step 3

Return to starting position and repeat the movement to the opposite side. Perform this exercise in a slow, controlled manner, without pulling head forward or arching the back.
Single leg, close stance push-ups

Step 1

Starting in a prone position on the floor, hands placed shoulder-width apart or less, engage core muscles, keep arms close to the body as you extend and push up, keeping body straight.

Step 2

Raise the right foot off the ground, no higher than hip-level. Keeping foot at hip level, flex at the elbows and lower chest toward the ground.

Step 3

Keeping foot elevated, push up through elbow extension to complete move. Complete desired number of repetitions and switch sides.
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