Written by Conor Mclean, BSc Hons Sports & Exercise Science 
Here’s a programme you can adapt to get all the muscles engaged when going down the piste. This one focusses mainly on endurance – but the sets and rep ranges can be adapted to suit individuals needs.
Main muscles targeted: All glutes (maximus, minimums and medius); Quads; Hamstrings; Gastrocnemius; Soleus; Lats; Deltiods; Rotator Cuff; Core
| Most suitable Cardio Machine for warm up/cardiovascular development? | |||
|---|---|---|---|
| Cross-Trainer | This can be used for intervals or steady state cardio to suit the cardio needs of the individual | ||
| Exercise | Reps | Sets | Intensity |
| Resistance Band Crab Walks | 10 steps each direction/side | 1 | 6/10 RPE |
| Resistance Band Clamshells | 10 each side | 1 | 6/10 RPE |
| Resistance Band Adduction | 10 each side | 1 | 6/10 RPE |
| Resistance Band Abduction | 10 each side | 1 | 6/10 RPE |
| Endurance Resistance Training | |||
| Exercise | Reps | Sets | Weight Selection (Intensity scale) |
| Split Squats | 12 each leg | 2-3 | 7/10 RPE |
| Straight Arm Pull Down | 15 | 3 | 7/10 RPE |
| TRX Lateral Lunges | 12 each leg | 2 | 7/10 RPE |
| Cable Dumb Waiters (internal 1 session, external the next) | 12 each arm | 2 | 7/10 RPE |
| Single Leg Glute Bridges | 12 each leg | 2 | Unwaited - 7/10 RPE |
| Dumbbell Calf Raises | 15 | 2 | 7/10 RPE |
| Russian Bicycle Twists | Max | 1 | 9/10 RPE |