
The heart of the CoreSkiing Program
The Intermediate Module forms the real foundation for increasing performance on the slopes. This is accomplished by not only increasing the number of exercises used but also the difficulty and the level of effort required to complete the exercises. You will notice that most of these exercises involve some level of instability which acts to "fire-up" the kinetic chain but also allows for more efficient transfer of all the training efforts to better performance on the slopes.
Coming soon...
Objectives for the Intermediate Level Module:
- Additional focus on instability exercises
- Increased activation of the kinetic-chain
- Increase level functional exercises
- Build endurance and strength
Downloads
- Intermediate Weekly Schedule
Sample Weekly Training Schedule for Intermediate Level
Intermediate Level CoreSkiing Exercises
Core Ski Exercise |
Exercise Sets and Reps |
|
1 |
Bulgarian Split Squat |
12 Reps per Side x 2 Sets |
2 |
Overhead Snatch Squats on BOSU |
8 Reps x 2 Sets |
3 |
Single Leg Romanian Deadlift | 6-8 Reps x 2 Sets |
4 |
Plank Push-Ups on BOSU Ball |
15 Reps x 2 Sets |
5 |
Plyo Box Single Legs Squats |
8 Reps per Side x 2 Sets |
6 |
Lateral Side Kicks |
8 Reps per Side x 2 Sets |
7 |
Alternating Bicep Curls on BOSU |
8 Reps per Side x 2 Sets |
8 |
Supine-Hamstring Curls on Physioball |
8 Reps x 2 Sets |
9 |
Dumbbell Overhead Presses on BOSU |
8 Reps per Side x 2 Sets |
10 |
Abdominal Counter Twist BOSU |
8 Reps per Side x 2 Sets |
11 |
Lateral Lunges with Medicine Ball |
8 Reps per Side x 2 Sets |
12 |
Dumbbell Flyes on Physioball |
8 Reps per Side x 2 Sets |
Overview of Exercises