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Hey skiers & snowboarders! Kelly here from MADventures. This is the first installment of our Ski & Snowboard Training Camp, which will get in you great shape to hit the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on the Foam Roller Hamstring Workout circuit, which utilizes the foam roller many of you might have at home to really whip your hammies into shape for the upcoming season.

  • Put the arch of your foot on the top of the foam roller.
  • Don't move the foam roller around during the exercise.
  • Do about 15 with your first leg and your head down against the ground.
  • Then switch onto all fours and continue to the Donkey Kick with the same leg.
  • Keep your core tight and your hips square while you kicked your bent knee back and up.
  • Make sure you keep your back straight and flat as well; don't arch it.
  • Do 25 donkey kicks before switching sides and starting all over again. Do two complete rounds of the circuit.
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Hey skiers & snowboarders! Kelly here from MADventures. This is the first installment of our Ski & Snowboard Training Camp, which will get in you great shape to hit the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on our Core Circuit, which combines four different exercises to target every aspect of your core from your obliques to your low back. Do 10 reps of each exercise with 3-4 rounds.

Hollow rock

Balance on your butt with your feet held in the air and your arms above your head. Rotate back until your back is touching the ground, then roll back forward and hold without letting your feet touch the ground.

Low back extension

Lay on your stomach with your arms folded in front of you and legs extended. With a tight core, arch your back and lift your shoulders and arms off the ground along with your legs down to your waist.

Weighted sit up

Hold a plate weight or barbells above your head that are anywhere between 10 and 35 pounds in weight with...

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Hey skiers & snowboarders! Kelly here from MADventures. This is the first installment of our Ski & Snowboard Training Camp, which will get in you great shape to hit the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on Front Squats-a great exercise that targets your legs and engages your core and back safely and effectively. Work up to sets that are hard but still doable.

Here's how to do it:

  • Complete 6-8 rounds of 3-6 reps per round.
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Hey skiers & snowboarders! Kelly here from MADventures. This is the first installment of our Ski & Snowboard Training Camp, which will get in you great shape to hit the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on Leg Blasters–a great, simple circuit that will gain you a ton of eccentric strength.

Here's how to do it:

Start with 4 round of mini Leg blasters, which are:

  • 10 squats
  • 10 alternating lunges
  • 10 jump lunges
  • 5 jump squats

This then progresses to 6 full Leg Blasters over a 6 week period, which is:

  • 20 squats
  • 20 alternating lunges
  • 20 jump lunges
  • 10 jump squats

This should be your progression with the workouts:

  • Weeks 1-2: 4 and 6 minis
  • Weeks 3-4: 2 fulls, 6 minis
  • Weeks 5-7: 3 full, 4 minis
  • Weeks 8-10: 4 full and 6 full
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