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: 6/1/23 THURSDAY @ 5pm PST

Class 2: FRIDAY @ 7:30am PST

Marks HIIT Workout – Week 55 – Balance Pad Exercises 28 min

I absolutely love the balance pad and I recommend it to nearly all my clients looking for an extra challenge. It provides an unstable surface so your brain and body have to work harder to create stability.

Week 86

Class 1 : 5/25/23 : ISOMETRICS!!! 47 mins

This class is all about holding positions for longer than typical.

Class 2: 5/26/23 FRIDAY Hips, Ankles, & Knees 50 mins

This class is all about working on the "wheels".

Marks HIIT Workout – Week 54 – PLAY Sessions #1 24min

One topic that I truly believe in injury prevention/ performance is a pseudo gymnastics session/ mobility session/ play session.

Week 85

Class 1: 5/18/23 : THURSDAY 19 min

This is a short flow that would be perfect before bed or used as a gentle morning.

Class 2: 5/19/23 : FRIDAY

Marks HIIT Workout – Week 53 – Unique Full Body Dumbbell Workout 28min

This week we have a unique full body workout utilizing 2 dumbbells. Not much weight will be needed for these intense movements as they require immense stamina/ strength.

Week 84

Class 1: 5/11/23 : LEG PUMP 45 mins

Because this is the end of the season, now is the time to start building that leg strength and endurance for next season.

Class: 5/12/23: Back Pain Flow 45 min

This is a restorative class focusing on back pain and taking slow and easy movements.

Mark HIIT Workout – Week 52 – (Upper Body Push/Pull) 27min

Today we have a classic push/pull workout. This is a common technique to focus on with training.

Week 83

Class 1: 5/4/23 – THURSDAY’S RECORDING 30 mins

In this class we focus on smaller movements within movements we already know and practice often.

Class 2: 5/5/23 – FRIDAY’S RECORDING 20 mins

This class focuses on arm strength and core.

Marks HIIT Workout – Week 51 – (Olympic Lifting Fundamentals and Why YOU Should be Doing Them) 34min

Today is less of a 'follow me through a workout' and more of an education on how to perform these awesome movements. I often get asked what I do for my workouts and this is part of the answer.

Week 82

Class 1: 4/27/23 Shoulders and Core 38 mins

This class focuses on isolating the shoulders while incorporating core work.

Class 2: 4/28/23 Short Morning Flow 30 mins

This is a gentle to energetic morning flow.

Marks HIIT Workout – Week 50 – (Heavy Leg Day!) 29 min

While our frequency for ‘leg days’ may become less, they should never become absent. Today we dive back into a heavy leg day hitting large compound movements approaching multi-joint, large muscle groups.

Week 81

Class 1: 4/20/23 – THURSDAY’S RECORDING 24 mins

This class is full body with a focus on hip openers

Class 2: 4/21/23 – FRIDAY’S RECORDING 17 mins

This class is a bite sized chest opener class.

Marks HIIT Workout – Week 49 – (No New Class Due to Rendezvan)

WEEK 80

Class 1: 4/13/23 – Hips & Rotation Combo Meal 53 min

This class focuses on those 2 for 1 moves (hips and rotations).

Class 2: 4/14/23 – Basically Pilates 46 min

This class focuses on strengthening all those little stabilizer muscles that no one thinks about

Marks HIIT Workout – Week 48 – (Mobility Sessions #2) 16min

Mobility is a buzzword. But, what exactly is it? Today we dive into mobility sessions #2 working on a full body routine pre/post workout OR make this your new mobility routine.

Week 79

Class 1: 4/6/23 Post Powder Recovery 38 min

This flow is great if you just came off the mountain or if you woke up the day after the mountain feeling tight.

Class 2: 4/7/23 – GRABS! 51 min

This class focuses on popular grabs on a snowboard such as stalefish, indy, method, seatbelt, and crail.

Marks HIIT Workout – Week 47 – BOSU Ball Workout #1 20min

Today is all about repetitions versus time. We incorporate speed, balance, coordination, strength, and aerobic capacity. Enjoy!

Week 78

Class 1: 3/31/23 : Hold It! 52 min

n this class we hold stretches a little longer than normal

Class 2: 3/30/23 : Full Body Strength 47 min

This class focus on building strength through slow and mindful movements. It is a full body flow with a focus on strengthening muscles around the knee and ankles.

Marks HIIT Workout – Week 46 – Frontal Plane Movements for Snowboarders 24min

Frontal Plane movements. What are they and why are they important? We primarily sit in that frontal plane while snowboarding, why not train in the same plane?

Week 77

Class 1: 3/22/23 : Concussion Class 41 min

This class is for anyone who is struggling with a concussion or concussion like symptoms.

Class 2: 3/23/23 : Next Morning Soreness 29 min

This class is the perfect one for when you wake up and feel like you've been hit by a train

Marks HIIT Workout – Week 45 – Body Weight Calisthenics / Mobility Workout 19min

Bodyweight movements are effective and challenging. Today we combine mobility/ strength together in a routine that is sure to challenge you.

Week 76

class 1: 3/16/23 : Repetitive movement 45 min

This class uses repetitive movements which allows you to move on your own time and your breath.

Class 2: 3/17/23 : St Patty’s Energetic Morning 41 min

This class is a great one to use when you want to make up a little more vigorously.

Marks HIIT Workout – Week 44 – Bands Only Workout 25min

Today we dive into all things bands to approach snowboard training from a different angle.

Week 75

Class 1: 3/9/23 : My Favorite Moves for Snowboarders 21 min

Someone recently asked me for the top 10 moves for snowboarders so I decided to make a class about it.

Class 2: 3/10/23 : pre POW day 20 min

This is a short 20 minute class to get you ready for some heavy pow

Marks HIIT Workout – Week 43 – WINTER RETREAT ACTIVE REST WEEK!

We have managed to go 42 weeks without an active rest week so this is the one. Checkout one of my favorite motivational videos to get you thinking.

WEEK 74

Class 1: 3/2/23 : Single leg work 50 min

This class tests your discrepancies in your front and back leg

Class 2: 3/3/23 : Ankles, knees, and hips 46 min

this class we work on the muscles surrounding the knee

Marks HIIT Workout – Week 42 – (Knee Injury Rehab Exercises) 20min

Let's face it, knee injuries suck. Today we dive into some foundational knee rehab movements for those in mid/ late stage recovery.

WEEK 73

Class 1: 2/23/23 : Bedtime flow 45 min

This class is perfect to wind down in the evening and get yourself in a relaxed "ready for bed" state of mind

Class 2: 2/24/23 : Sunrise Wake Up Flow 42 min

This flow is perfect to use as a coffee replacement in the morning

Marks HIIT Workout – Week 41 – (Foundational Functional Movements) 20min

Push, Pull, Carry, Hinge, Squat, and Lunge. These are the foundational functional movements not only for snowboarding, but for life.

Week 72

Class 1: 2/16/23 : CORE plus 50 min

This class focuses on core strength while mixing in some shoulder and hip care

Class 2: 2/17/23 : HIP for days 52 min

In this class we really focus on opening up the hips both actively and passively

Marks HIIT Workout – Week 40 – (Core Strengthening Round #6) 15min

Today we incorporate a heightened surface for a degree of challenge. We focus on isometric/ endurance based core strength with added elements or rotation.

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About Instructor

Sarah

2 Courses

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USD 30.00

Course Includes

232 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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