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Snowboarding Fit and Ready

by Ben Taylor

Program Description

The overarching aim of this program is injury prevention and fatigue management. When you haven't boarded in years. Targeting key areas and muscles used when Snowboarding. Strong focus on Legs and core

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2026 05:07
  • Last Edited
    Feb 27, 2026 05:17
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.3%
Quadriceps
16%
Hamstrings
14.7%
Abs
14.7%
Lower Back
6.7%
Calves
5.3%
Lats
5.3%
Upper Back
5.3%
Adductors
2.7%
Triceps
2.7%
Chest
2.7%
Front Delts
2.7%
Biceps
2.7%
Abductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Calf Raise (Machine)
3
10 reps
-
4
Bulgarian Split Squats
3
10 reps
-
5
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Calf Raise (Machine)
3
10 reps
-
4
Bulgarian Split Squats
3
10 reps
-
5
Russian Twist
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Calf Raise (Machine)
3
10 reps
-
4
Bulgarian Split Squats
3
10 reps
-
5
Russian Twist
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension
3
10 reps
-
4
Seated Dip (Machine)
2
1
10 reps
20 reps
-
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension
3
10 reps
-
4
Seated Dip (Machine)
2
1
10 reps
20 reps
-
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension
3
10 reps
-
4
Seated Dip (Machine)
2
1
10 reps
20 reps
-
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Calf Raise (Machine)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Seated Row (Cable)
1
1
1
5 reps
8 reps
10 reps
-
-
-
5
Back Extension
3
10 reps
-
6
Split Squat (Dumbbell)
3
10 reps
-
7
Decline Sit Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Calf Raise (Machine)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Seated Row (Cable)
1
1
1
5 reps
8 reps
10 reps
-
-
-
5
Back Extension
3
10 reps
-
6
Split Squat (Dumbbell)
3
10 reps
-
7
Decline Sit Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
5 reps
8 reps
10 reps
-
-
-
2
Calf Raise (Machine)
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Seated Row (Cable)
1
1
1
5 reps
8 reps
10 reps
-
-
-
5
Back Extension
3
10 reps
-
6
Split Squat (Dumbbell)
3
10 reps
-
7
Decline Sit Up (Bodyweight)
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bulgarian Split Squats
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Russian Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
20 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-