Snowboard Preparation Exercises

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is specifically for your snowboard preparation for the new season. It focuses on three main topics used with snowboarding, so the days are divided into Core, Balance & Jumping specific exercises.

Whenever I specify 60 or 120 reps per set; this means you should do the exercise, as many times as you can with focus on execution, for 60/120 seconds.

Besides this training it's also important to visit an indoor/outdoor slope nearby to get the real feeling dialed in as well.

It could also serve as a training program for other board-sports.

Good luck and have a good training!

Day 2
Day 1
Day 3

Core 11 exercises, 1 hr 7 mins

Plank	1x1 reps	rest: 60s
Side Bridge	2x1 reps	rest: 60s
Pull-Up	1x60 reps	rest: 60s
Push-Up to Side Plank	1x60 reps	rest: 60s
Assisted Hyperextension	1x60 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	1x60 reps	rest: 60s
Hanging Knee Raise (Rotational)	1x60 reps	rest: 60s
Weight Plate Russian Twist	1x60 reps	rest: 60s
Scissor Kick	1x60 reps	rest: 60s
Dumbbell Side Bend	1x60 reps	rest: 60s
Barbell Deadlift	1x60 reps	rest: 60s

Balance 9 exercises, 1 hr 47 mins

Single-Leg Squat	2x60 reps	rest: 60s
Dumbbell Lunge	1x120 reps	rest: 60s
Kettlebell Single-Leg Deadlift	1x120 reps	rest: 60s
Box Jump with Single-Leg Stabilization	2x60 reps	rest: 60s
Standing Opposition Reach	2x1 reps	rest: 60s
Bodyweight Wall Squat	1x60 reps	rest: 60s
Dumbbell Single-Leg Cobra	2x60 reps	rest: 60s
Bodyweight Side Lunge	1x120 reps	rest: 60s
Bodyweight Rear Lunge	1x120 reps	rest: 60s

Jumping 8 exercises, 50 mins

Jump Rope	0x0 reps	rest: 2s
Knee Tuck Jump	1x60 reps	rest: 60s
Box Jump Multiple Response	1x60 reps	rest: 60s
Dumbbell Jump Squat	1x60 reps	rest: 60s
Split Jump	1x120 reps	rest: 60s
Barbell Speed Squat	1x60 reps	rest: 60s
Single-Leg Bench Dip	1x60 reps	rest: 60s
Mountain Climber	1x60 reps	rest: 60s