⏱ 50 min
This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of the below functions to make you a better swimmer:
Function A: thoracic spine (mid spine) extension
Function B: thoracic spine rotation
Function C: front to back pelvic tiling
Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)
Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 12:35)
Bulgarian Split Squat Ladder (19:00)
Swimming Complex 2 (28:55):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it'...
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military Press
Lower Body Ladder (23:35)
Pistol Squats
Mobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 16:20)
Pistol Squat (23:45)
Push Up & Let Me Up (31:50)
Bulgarian Split Squat (38:15)
Swimming Complex 1 (48:40)
Rehab Pullovers
Snow Angels
Pelvic Tilts
If it's...
