SNOGA® - Mobility Duo

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Course Details

Live Zoom Classes

CLASS TIMES: Thursdays at 5pm (Pacific Standard Time) and Fridays at 7:30am (PST).

Links to Class

The link to the Live Zoom classes will be located in the most recent week titled THIS WEEK’S CLASSES. Each live class will be replaced with the recording on Saturday.

Where Should I Start?

If possible, I suggest taking one live class a week and one recording a week. If you are only able to participate in the recordings, I would start with the first week and work your way up.

Luckily, if you join “later” you have plenty of classes to catch up on and can do 3+ flows a week 🙂 YAHOO!

Yoga Classes

Rotations

Hips +

Full Body

Shoulders+

Workout Classes

Upper Body

Lower Body

Core Workouts

Plyometrics

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Course Content

INTRODUCTION

Registered Performance Dietician Meal Plan and Mountain Fueling Guides!

This Weeks Classes

Class 1: 11/21/24 : Ankles & Balance 12 Minutes

This classed focuses on ankle strength and mobility which means there is an element of balance involved as well.

BoClass 2: 11/22/24 : Sweaty Full Body 56 Minutes

We focus primarily on Shoulders, Rotations, Core, and Hips in this one.

WEEK 161

Class 1: 11/14/24 : Night Before the Mountain 16 mins

This is a small full body flow focusing on priming your ankles, knees, hips, rotations, and shoulders for the day ahead.

Class 2: 11/15/24 : Morning Of 12 mins

This is the routine I do at home before I head up to the mountain.

WEEK 160

Class 1: 10/7/24 : Low Back Release 23 mins

This small flow focus on the glutes and small rotational movements that affect the spine.

Class 2: 10/8/24 : HIPS 45 mins

having mobility in the hips on the mountain leads to absorbing terrain better, having more freedom to be playful on the board, and saves your knees from getting over rotated.

Marks HIIT Workout – Week 131 – Not Your Average Core Strengthening #13 – 2024 Off-Season Training 10 Min

Today will require a bit more equipment than usual but it's all worth it.

WEEK 159

Class 1: 11/31/24 : CORE 18 mins

This class is a short core zapper focusing on rotational core specifically for snowboarding

Class 2: 11/1/12 : 20 Minute Morning Flow 20 mins

This class is a great one to do before heading up to the mountain in the morning.

Marks HIIT Workout – Week 130 – Dumbbell Leg Workout – 2024 Off-Season Training 30min

This one is challenging folks, we complete 1 round of 14 repetitions EACH side. Enjoy!

WEEK 158

Class 1: 10/24/24 : Low Back 19 mins

This class is for those of you who suffer from low back pain.

Class 2: 10/25/24 : WHEELS 43 mins

We're going to take care of your ankles, knees, hips, and everything in between

Marks HIIT Workout – Week 129 – Snowboard Plyometrics – 2024 Off-Season Training 24min

Every movement is intentional for snowboarder movements patterns. We combine this with all the benefits of plyometrics

WEEK 157

Class 1: 10/17/24 : Balance 15 mins

challenge your core, single leg strength, balance (of course), and knees

Class 2: 10/18/24 : COBWEBS 50 mins

whether you just woke up, haven't practiced in a while, or your body is aching from activity, this class is the one for you

Marks HIIT Workout – Week 128 – Oldie Foundational Leg Strength – 2024 Off-Season Training 27 min

Today we focus on 3 compound/ foundational leg strengthening movements.

WEEK 156

Class 1: 10/10/24 : Bed Time Flow 19 mins

This class was made to help you wind down in the evening

Class 2: 10/11/24 : Hip Opener 45 mins

This class is a gentle hip opener flow

Marks HIIT Workout – Week 127 – Snap Down Plyometrics (Speed & Agility) – 2024 Off-Season Training 17min

Today we have Snap Down plyos which are fantastic for acceleration/ deceleration, landing mechanics, force creation, and explosion.

WEEK 155

Class 1: 10/3/24 : QUICK ROTATIONS 18 mins

If you don't have a lot of time and you still want to get some work done OFF the mountain, this is the class for you!

Class 2: 10/4/24 : THE SPINE 43 mins

This flow is less about back pain and more about spinal health

Marks HIIT Workout – Week 126 – Deload Rest Week & Motivation

Winter is nearing and as we creep closer, it becomes even more important to stay vigilant and stay motivated.

WEEK 154

Class 1: 9/26/24 : Full Body 18 mins

Enjoy this bite sized flow.

Class 2: 9/27/24 : Warm and Fuzzy 28 mins

The goal with this one is solely to leave you feeling warm and fuzzy.

Marks HIIT Workout – Week 125 – Upper Body/ Core Strength Day – 2024 Off-Season Training 25min

This should be enjoyable! Today we have a thorough upper body/ core strengthening day using only dumbbells.

WEEK 153

Class 1: 9/19/24 : Posterior Chain Strength 47 mins

This class focuses on semi Isometric strength in the upper & lower back, glutes, hamstrings, and calves.

Class 2 : 9/20/24 : Whiplash Recovery 18 mins

This class is for those of you who have taken a hard slam recently or in the past (because that ish can stick around).

Marks HIIT Workout – Week 124 – SWAY Drill (Everyone Should Be Doing This!) – 2024 Off-Season Training 10min

If I only had time to complete one movement, this would be it.

WEEK 152

Class 1: 9/12/24 – Powder Day Recovery 18 mins

his class focuses on recovering the main muscle groups of the leg (quads, hamstrings, and adductors).

Class 2: 9/13/24 – HIPS 36 mins

This class starts out with gentle movements lying on the mat and slowly build to one of the more intense hip opening moves.

Marks HIIT Workout – Week 123 – Hip Strength & Mobility (Advanced Leg Strengthening) – 2024 Off-Season Training 29min

Today we have another incredible hip/ leg mobility & strengthening day.

WEEK 152

Class 1: 9/5/24 : Evening Flow 18 mins

This class is perfect for when you want to wind down from a long day and/or get ready for bed.

Class 2: 9/6/24 : Morning Flow 48 mins

This class is a gentle morning flow that incorporates the whole body but has a special focus on the spine

Marks HIIT Workout – Week 122 – Not Your Average Core Strengthening #11 – 2024 Off-Season Training 21min

The start of the 2024-2025 season is merely weeks away and now is the time to get serious about your training.

WEEK 151

Class 1: 8/29/24 : Method Class 20 mins

This class focuses on opening the chest and elongating the the front (back bends) so you are able to get deeper into your methods.

Class 2: 8/30/24 : Balance 45 mins

Pay special attention and give yourself plenty of time on your non dominate side to build that brain body connection to become more stable on the hill.

Marks HIIT Workout – Week 121 – 20 Min Plyometrics Workout – 2024 Off-Season Training 27min

Today we have another banger of a plyometrics workout.

Week 150

Class 1: 8/22/24 : Slow Flow 21 mins

This class is a well rounded full body flow that will keep you constantly moving but slowly and repetitively.

Class 2: 8/23/24 : ROTATIONS 44 mins

This class majors in rotations with a minor in hips.

Marks HIIT Workout – Week 120 – 20 Min Upper Power Workout – 2024 Off-Season Training 20min

We go all out for 30 second bouts and trust me, these are not easy.

WEEK 149

Class 1: 8/15/24 : Mid-Day Flow (Recording) 10 mins

This class was made for those who sit at a desk regularly and needs to get up for 10 minutes and move.

Class 2: 8/16/24 : Warm Ups (Recording) 9 mins

This class is full of movements you can memorized to take to the mountain with you

Marks HIIT Workout – Week 119 – Deload Rest Week & Motivation

This week is a rest for those are currently training for snowboard season or something else.

WEEK 148

Class 1: 8/8/24 : 7 Way Hips 18 mins

This class is essential for snowboarders because it works on all the teeny tiny muscles of the hip girdle by moving your hip in every direction possible.

Class 2: 8/9/24 : Hip Openers 46 mins

This class has a spicy start that may leave you a little warm but your hips will thank you for it.

Marks HIIT Workout – Week 118 – Intermediate Kettlebell Shoulder Strength/ Stability Workout – 2024 Off-Season Training 21min

Today we have an intermediate shoulder strength/ stability workout that will require some skill.

WEEK 147

Class 1: 8/1/24 : CORE 18 mins

Remember your core is the core of snowboarding. This is how you explode, control the board, rotate, etc. Never skip core day.

Class 2: 8/2/24 : Shake it Off 47 mins

This class is for those who woke up a little tighter than normal.

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About Instructor

Sarah

3 Courses

+240 enrolled

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Take this Course

30 USD

Course Includes

462 Lessons
2 Quizzes

About Mobility Duo

Get to know the husband & wife team and what we stand for. We are athletes and health professionals who are passionate about movement.

More than anything, we listen and personalize every treatment to each individual client.

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