Beginner Snowboard Workout

The Beginner snowboard workout aims to focus on overall body strength and stability while controlling movements to train muscles with correct technique. It allows the body to adjust safely in a slower motion and introduces balance along with proprioception into the physical routine which are essential skills to have when transitioning to a snowboard.

Duration of workout: 20 - 30 minutes
Duration of each exercise: 30 seconds, with 15 second breaks between exercises
Equipment needed: Bench/Chair
Complete workout: 3 times a week

Warm Up
Start with a 5 minute complete body warm-up (skip, jog, cycle, jumping jacks, etc).

1. Pulse Squat

Muscle Focus: Erector Spinae, Gluteus Maximus, Quadriceps, Hamstrings

1. Place your feet shoulder width apart
2. Bend your knees to form a 90 degree angle with your weight through your heels and be sure to see your toes
3. From this position come half way up to a standing position and return back to the 90 degree angle
4. Pulse up and down staying between a squat and a stand for 30 seconds

2. Mountain Climber

Muscle Focus: Upper body-Deltoids/Triceps, Abdominals, Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae

1. Place your hands and feet on the ground into a push up position
2. Hands should be slightly wider than shoulders
3. Bring one knee up to your chest at a time while staying in push up position
4. Keep alternating legs and moving them continuously to your chest for 30 seconds

3. Step Up

Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

1. Start with 2 feet on the ground
2. Make sure you have a good posture and your abdominal muscles are braced
3. Step with your right leg up onto the object lifting your weight through your heel, quads and gluts until you are standing up
4. Bring your left leg up so you have two feet together and then step down with your right leg
5. After 30 seconds, switch sides

4. Russian Twist

Muscle Focus: Abdominal Muscles-Obliques, Lower back

1. Sit on the ground with your legs out in front of you and knees slightly bent
2. Keeping your back straight and abdominal muscles braced, lean back to a 45 degree angle
3. Bring your arms together in front of you, keeping them straight
4. While holding this position, twist your torso to one side (while keeping your hips and legs facing forward) then back to the middle and through to the other side
5. Continue twisting from side to side for 30 seconds

5. Single Leg Stand up

Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

1. Sit down on an object allowing your legs to be at 90 degrees
2. Lift your left leg off the ground, keeping your right leg on the floor
3. Stand up onto your right leg, keeping your left leg in the air
4. After you are in a standing position, balancing on your right leg, slowly sit back down
5. Switch legs after 30 seconds

6. Back Extension

Muscle Focus: Erector Spinae, Multifidus

1. Lay face down on the ground with both hands underneath your chin and elbows out to the side
2. Keep your feet on the ground and slowly lift your chest off the ground keeping your elbows elevated
3. Extend as far up as you can in a slow and gentle motion, hold this position for 3 - 5 seconds, then bring your chest back to the ground
4. Repeat for 30 seconds

7. Elevated Stationary Single Lunge

Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

1. Place your left leg on an elevated object behind you so the top of your foot is facing down
2. You will now be balancing on your right leg. Make sure there is enough space between your back leg and front leg to enable you to do a standing lunge comfortably
3. Slowly lower your front leg to a 90 degree angle, making sure you can see your toes
4. Keep your body upright without any forward movement
5. Return to a standing position, repeat for 30 seconds

8. Quick Getup

Muscle Focus: Proprioception System, Reflexive stability of trunk & extremities

1. Lay on your back with your feet flat on the floor and shoulder width apart
2. Sit up and place one arm between your legs while the other is to your side
3. Stand up keeping both feet firmly on the ground in the same position
4. Return to the floor the same way you stood up
5. Switch arms after 30 seconds and repeat

*** REPEAT EXERCISES 1 - 8 FOR A TOTAL OF 2 REPETITIONS (ROUNDS) ***

Stretching
Don't forget to stretch once you are done the workout! Our snowboard specific stretches are a great way to loosen up once you've finished the workout above. Enjoy!