Snowboard training

by Skylar G.

1 athletes joined

Program Description

Get ready to shred the slopes with our 8-week Snowboard Training program, designed for athletes looking to enhance their performance and strength. This comprehensive plan includes 32 sessions packed with dynamic exercises like Goblet Squats, Box Jumps, and Nordic Curls, all tailored to build explosive power and stability. With a focus on intermediate-level training, you'll utilize a full gym to target key muscle groups essential for snowboarding success. Elevate your game and conquer the mountain with confidence!

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Sep 28, 2025 10:35
Last Edited
Nov 04, 2025 02:07

Summary

Get ready to shred the slopes with this comprehensive 8-week snowboard training program! Designed for four days a week, this regimen focuses on building strength, stability, and endurance, ensuring you're prepared for all the twists and turns of snowboarding. Each session incorporates targeted exercises like Goblet Squats and Bulgarian Split Squats to enhance your leg power, while core workouts like the Pallof Press and Hanging Knee Raise will boost your balance and control. Elevate your performance and hit the mountain with confidence!

Muscle Engagement

Front

Back

MuscleSet

Abs

21%

Glutes

20.6%

Quadriceps

20.4%

Hamstrings

13.8%

Lower Back

5.4%

Adductors

5.1%

Other

3.6%

Stretching

3.6%

Calves

2.2%

Front Delts

1.3%

Upper Back

1.3%

Abductors

1.3%

Forearms

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 1

Goblet Squat

8 reps

Romanian Deadlift (Dumbbell)

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Nordic Curl

8 reps

Standing Calf Raise

15 reps

Copenhagen Plank

20 mins

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 2

Dead Bug

12 reps

Side Plank with Reach Through

10 reps

Pallof Press

12 reps

Russian Twist

15 reps

Hanging Knee Raise

12 reps

Ab Wheel

10 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 3

Box Jump

5 reps

Skater Hop

12 reps

Med Ball Slam

10 reps

Single Leg Romanian Deadlift

10 reps

Squat (Paused)

30 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 4

Walking Lunge

20 reps

Step-Up (Weighted)

12 reps

Hip Thrust (Barbell)

12 reps

Wall Sit

30 reps

Lateral Banded Walk

20 reps

Pigeon Stretch with Thoracic Rotation

45 reps

Day 1

Goblet Squat

4 Sets

8 Reps

Romanian Deadlift (Dumbbell)

4 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Nordic Curl

3 Sets

8 Reps

Standing Calf Raise

3 Sets

15 Reps

Copenhagen Plank

3 Sets

20 mins

Day 3

Box Jump

5 Sets

5 Reps

Skater Hop

4 Sets

12 Reps

Med Ball Slam

3 Sets

10 Reps

Single Leg Romanian Deadlift

3 Sets

10 Reps

Squat (Paused)

3 Sets

30 Reps

Day 4

Walking Lunge

3 Sets

20 Reps

Step-Up (Weighted)

3 Sets

12 Reps

Hip Thrust (Barbell)

3 Sets

12 Reps

Wall Sit

3 Sets

30 Reps

Lateral Banded Walk

3 Sets

20 Reps

Pigeon Stretch with Thoracic Rotation

2 Sets

45 Reps

Day 2

Dead Bug

3 Sets

12 Reps

Side Plank with Reach Through

3 Sets

10 Reps

Pallof Press

3 Sets

12 Reps

Russian Twist

3 Sets

15 Reps

Hanging Knee Raise

3 Sets

Ab Wheel

3 Sets

10 Reps