Strength for Snowboard 1

By Pedro Bernardes

	Beginner (1-2 years)
	95 minutes/day \| 3 days/week \| 4 weeks
	Athletic Performance, Gain Strength
	Smith Machine, Seated Leg Curl Machine, Abduction/Adduction Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Bodyweight, Back Hyperextension Bench Show More

Average Exertion

Average Cardio Intensity

This is a Workout for recreational snowboarders that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries.

Snowboard is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs, feet and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to help you change direction or to rotate, which means your core has to be strong.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	3 sets	14 reps	60s
2.Smith Machine Calf Raise	3 sets	12 reps	60s
3.Seated Leg Curl	3 sets	12 reps	60s
4.Thigh Abductor	3 sets	12 reps	60s
5.Thigh Adductor	3 sets	12 reps	60s
6.Lat Pulldown	3 sets	12 reps	60s
7.Smith Bench Press	3 sets	12 reps	60s
8.Dumbbell Lateral Raise	3 sets	12 reps	60s
9.Plank	3 sets	60s	60s
10.Russian Twist See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	3 sets	14 reps	60s
2.Smith Machine Calf Raise	3 sets	12 reps	60s
3.Seated Leg Curl	3 sets	12 reps	60s
4.Thigh Abductor	3 sets	12 reps	60s
5.Thigh Adductor	3 sets	12 reps	60s
6.Lat Pulldown	3 sets	12 reps	60s
7.Smith Bench Press	3 sets	12 reps	60s
8.Dumbbell Lateral Raise	3 sets	12 reps	60s
9.Plank	3 sets	60s	60s
10.Russian Twist See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	3 sets	14 reps	60s
2.Smith Machine Calf Raise	3 sets	12 reps	60s
3.Seated Leg Curl	3 sets	12 reps	60s
4.Thigh Abductor	3 sets	12 reps	60s
5.Thigh Adductor	3 sets	12 reps	60s
6.Lat Pulldown	3 sets	12 reps	60s
7.Smith Bench Press	3 sets	12 reps	60s
8.Dumbbell Lateral Raise	3 sets	12 reps	60s
9.Plank	3 sets	60s	60s
10.Russian Twist See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Date Created: 2/7/2019, UTC

Last Updated: 9/12/2020, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Pedro Bernardes

Weight Loss 2.1
Pedro Bernardes
GoalsFat Loss, Lose Weight
ExperienceIntermediate (2-3 years)
Time80 minutes
Workout TypeFull Body
Days Per Week3
Equipment2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Exercise Ball, Medicine Ball
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time76 minutes
Workout TypeUpper
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment
Dumbbell Legs 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time43 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentChair, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Flat Bench
Wrist Workout 1
Pedro Bernardes
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time29 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentOther, Weight Plate, Barbell, Flat Bench, 2 x Dumbbell
Leg Burnout for Endurance
Pedro Bernardes
GoalsAthletic Performance, Increase Stamina
ExperienceIntermediate (2-3 years)
Time52 minutes
Workout TypeLower
Days Per Week1
EquipmentBox, Bodyweight, Jump Rope
High Rep Legs Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time59 minutes
Workout TypeLower
Days Per Week1
EquipmentSmith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine

See More More Workouts by Pedro Bernardes

More workouts like this

Women's Athletic Performance, Men's Athletic Performance, Women's Gain Strength, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan