Written by New Generation Instructor Courses

Welcome to session 15 of our Fitness for Ski Instructor Training blogs. Today we are back looking at upper body movements. We are going to start with a few push up variations that are designed to test your core strength, mobility and coordination before moving on to a few more classic movements.

So without any further delay lets get going.

Warm Up

5 Minutes of body weight exercises

Warrior Yoga Should mobility drill – If you do not have access to a piece of PVC pipe just unscrew the handle from your mop or broom.

Main Resistance Training

Leg Kick Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Scorpion Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Floor Press – Perform 3 sets of 8 reps, rest 90 seconds between sets.

Renegade Row – Perform 3 sets of 6 reps per arm, rest 90 seconds between sets.

Thruster – Perform 3 sets of 10 reps, rest 90 seconds between set

Dumbbell Lateral Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Front Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Core Stability

Barbell Ab Twist – Perform 3 sets of 8 reps each side, rest 60 seconds between sets.

Toes to bar – Perform 3 sets of 10 reps, rest 90 seconds between sets.

Bench hip lift – Perform 3 sets of 10 reps, rest 90 seconds between sets.

Cool down

10 minutes of LISS (low intensity steady state) work –  This an be running, rowing, swimming or spinning. Try and keep heart rate between 120 and 140 bpm.

ROM drills