WARM UP
- Prone A, Y, and T (10 each)
- T Band ER and IR (10 each)
- T Band D2 flexion (10 each)
- Dead Bugs (30 sec)
- Plank (30 sec)
- Bridge holds (3x10 sec)
-Clam shells (3x10 sec)
MAIN WORKOUT
8 min 20 sec Up Downs + 40 sec rest
8 min 20 sec Air Squats + 40 sec rest
8 min 20 sec Flutter Kicks + 40 sec rest
8 min 20 sec Lunges + 40 sec rest
RECOVERY
prayer stretch (3x 30 sec)
Foam Roller Extension (2 min)
Perform workout 3x/week in off season. Can use as maintenance during swim season at 1-2x/week.
Video Instructions
Prone A, Y and T
T Band IR
T Band ER
T Band D2 Flexion
Dead Bugs
Plank
Bridge Holds
Clamshell Side Plank
Up Downs
Air Squats
Flutter Kicks
Lunges
Prayer Stretch
Foam Roller Extension
Reach out with any questions