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Week 7 and 8 of our dry land swim training.

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We are six weeks in and should be seeing some results, now it is time to start owning it.

Last fortnights Warnings repeated:

These exercises come with a couple of caveats...

1) Chin-ups – not everyone will be able to do these, these are a difficult one for the ladies, and for guys carrying a few too many kgs.

2) the big double leg jumps should not be done if you are ACL deficient or have any significant problems with your knees.

3) push up variations- don’t progress to the variation if you have any shoulder issues.

Additions: Scissors have been added. The video for these will be up in the next day or two on the youtube channel.

The Video demonstrations:

https://www.youtube.com/channel/UCnhaRMzS4HzVNTEGl3Wwtxw

Week 7 Session’s 1 & 2

Own it.

Block 1- 2 x through

Alternating leg lunges x20 each side

Full butterfly catch with stretch cords x33

Bicycles (dead bugs) x 25 each leg

Rapid push ups x 10

Block 2- 2 x through

Single leg heal raise left x 25

Single leg heal raise right x 25 each side

Tricep extensions on stretch cords x 25

Supermans -opposite arms and legs alternating sides,

5 second holds 10 each side

Block 3- 2 x through

Single leg squats right x 25

Single leg squats left x 25

Seated triceps dips x 25

Scissors(core exercise) 15 each leg

Block 4- 2 x through

Single leg deadlift left x 25

Single leg deadlift right x 25

Shoulder external rotation and retraction pulls x 25

push ups x 18

plank 5x 10 second holds

Block 5- 2 x through

Chin-ups x 5

3 consecutive big double leg jumps x 3

Block 6- 2 x through

Hip flexor stretch 30 sec Left

Hip flexor stretch 30 sec right

Seated hamstring stretch left 30 sec

Seated hamstring stretch right 30 sec

Pec stretch left 30 sec

Pec stretch right 30 sec

Shoulder internal rotation stretch 30 sec left

shoulder internal rotation stretch 30 sec right

Week 8 Session’s 1, 2

Consolidating

Block 1- 2 x through

Alternating leg lunges x27 each side

Full butterfly catch with stretch cords x35

Bicycles (dead bugs) x 27 each leg

Rapid push ups x 10

Block 2- 2 x through

Single leg heal raise left x 27

Single leg heal raise right x 27 each side

Tricep extensions on stretch cords x 27

Supermans -opposite arms and legs alternating sides,

6 second holds 10 each side

Block 3- 2 x through

Single leg squats right x 27

Single leg squats left x 27

Seated triceps dips x 27

scissors 16 each side

Block 4- 2 x through

Single leg deadlift left x 27

Single leg deadlift right x 27

Shoulder external rotation and retraction pulls x 27

push up x 20

plank 4x 15 second holds

Block 5- 2 x through

Chin-ups x 4

3 consecutive big double leg jumps x 3

Block 6- 2 x through

Hip flexor stretch 30 sec Left

Hip flexor stretch 30 sec right

Seated hamstring stretch left 30 sec

Seated hamstring stretch right 30 sec

Pec stretch left 30 sec

Pec stretch right 30 sec

Shoulder internal rotation stretch 30 sec left

shoulder internal rotation stretch 30 sec right

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©2015 Transitions

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