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Advanced Snowboard Workout

The most challenging workout helps develop explosive movement for advanced manoeuvres on the board incorporating power and rotation alongside a solid upper body and core. It helps to absorb high impact falls and unexpected movement when snowboarding, giving your body less chance of being injured, or the ability to prevent further damage to an injury that already exists. It utilizes the proprioceptive system, integrates static exercise for prolonged time in the one position and incorporates all of your stabilizers which help support all of your major muscles.

Duration of workout: 60 - 90 minutes
Duration of each exercise: 90 seconds, with 30 second break between exercises
Equipment needed: Medicine ball, Swiss ball, Bench/Plyo box, Balance Board
Complete workout: 4 - 5 times a week

Warm Up

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

1. Medicine Ball Jump Squats

Muscle Focus: Quadriceps, Hamstrings, Calves

  1. Stand with 2 feet firmly on the ground, shoulder width apart
  2. Hold the medicine ball with both hands at your chest
  3. Squat to a 90 degree angle ensuring your toes can be seen
  4. Jump straight up towards the ceiling
  5. As you land, come back into your starting position of a 90 degree squat. Repeat for 90 seconds.


2. Straight Leg Jack Knife

Muscle Focus: Abdominals, Back, Legs, Shoulders

  1. Place your feet face down on top of a Swiss ball and your hands flat on the floor
  2. Pick your body up off the ground so you will be in a push up position, however with elevated feet
  3. Ensure your back is straight, abdominal muscles braced and arch your body up towards the ceiling
  4. The ball will come towards your hands as your hips move higher up
  5. Keep your legs straight and once you have reached the peak height your body will travel, slowly come back to your starting position and repeat for 90 seconds


3. 180 Degree Box Landing

Muscle Focus: Quadriceps, Hamstrings, Calves, Gluteus Maximus: Proprioception, Rotational Movement

  1. Stand on top of a plyo box
  2. Jump off the box backwards, at the same time spinning 180 degrees and landing on both feet
  3. You will now be facing away from the box
  4. Repeat for the duration and then switch ways-see below
  5. Stand on top of the box. You will be facing outward now
  6. Jump off the box, at the same time spinning 180 degrees
  7. You will now be facing the box
  8. Repeat for 90 seconds


4. Stationary Single Leg Hop

Muscle Focus: Quadriceps, Hamstrings, Calves, Gluteus Maximus

  1. Place your left leg foot facing down on a plyo box and right leg out in front. You will be facing away from the box
  2. Give your legs enough room to do a lunge
  3. Using your back leg for balance, place all of your body weight through your right leg
  4. Making sure you can see your toes in front of your knee, drop your left leg allowing you into a stationary lunge
  5. This will be your start position
  6. Jump with your right leg up and down, always returning to this original start position
  7. Repeat for 90 seconds, then switch legs


5. Long Jump

Muscle Focus: Calves, Gluteus Maximus, Quadriceps and Hamstrings, Biceps, Deltoids: Explosive Movement

  1. Stand with 2 feet on the ground
  2. Bend at the hips and bring your arms back by your side ready to jump
  3. Leap as far as you can however landing as softly as you can on 2 feet
  4. Repeat for 90 seconds


6. Balance Board Wood-Chops

Muscle Focus: Abdominals, Obliques, Back, Shoulders, Legs: Balance

  1. Stand on a balance board holding a medicine ball stretched over your right shoulder. Keep your right arm in front of your body
  2. Bend at your hips to bring you into a semi-squat position
  3. Keeping your chest facing forward, bring the medicine ball down to the right side of your right knee
  4. Return to start position and repeat
  5. After 90 seconds switch sides 


7. Back Extension with Swiss/Medicine Ball

Muscle Focus: Erector Spinae, Multifidus, and Shoulders

  1. Place the Swiss ball underneath you, so your feet and hands are still touching the ground
  2. Position your feet firmly only the ground, slightly more than shoulder width apart
  3. Take the medicine ball in both hands and relax your upper body over the top of the Swiss ball
  4. Extend your back up towards the ceiling holding the medicine ball at your chest
  5. When you reach a straight back in line with the rest of your body, slowly lower yourself back down and repeat for 90 seconds


8. Balance Board Pulse Squats

Muscle Focus: Erector Spinae, Quadriceps, Hamstrings, Gluteus Maximus, Calves: Static Exercise

  1. Stand with 2 feet on a balance board
  2. Squat into a 90 degree angle
  3. Hold this start position, ensure your chest is up
  4. From this position, dip your hips lower than your knees and bring them back to 90 degrees creating a pulsing exercise
  5. Continue doing so for 90 seconds




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!


Take Your Training To The Mountain

Are you ready to take your training from the gym to the mountain? Be sure to check out our Snowboard Camps in Whistler, BC to learn how we can help you improve in the areas you want!