Get ready for snowboard season: the rotational core that drives your turns, single-leg strength for balance on the board, and plyometric power to absorb landings. Pick this program and follow it for 4 weeks before the season.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Legs & Glutes
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sumo Squat Floor Touch | 3×12 | 45 sec |
| Bulgarian Split Squat With Chair | 3×8-10 | 60 sec |
| Bodyweight Pulse Squat | 3×12 | 45 sec |
| Heel Glute Bridge | 3×15 | 30 sec |
| Wall Sit (Narrow Stance) | 2×40 sec | 60 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Balance & Rotation
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Squat With Support (Pistol) | 3×8 | 60 sec |
| Bodyweight Single Leg RDL | 3×8-10 | 45 sec |
| Russian Twist | 3×16-20 | 30 sec |
| Bodyweight Standing Oblique Twist | 3×20 | 30 sec |
| Plank Shoulder Tap | 3×16 | 30 sec |
| Side Plank | 2×30 sec | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Plyo & Landing Control
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Bound | 4×10 | 60 sec |
| Box Jump | 3×8 | 90 sec |
| Pogo Hop | 3×15 | 45 sec |
| Drop and Stick Landing | 3×10 sec | 60 sec |
| Plyo Sit Squat (Wall) | 3×8 | 45 sec |
Day 6 — Core Endurance
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicycle Crunch | 3×16 | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Front Elbow Plank | 3×30 sec | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
| Bird Dog Male | 3×10 | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30-Day Snowboard Prep is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.